snoridgecf

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
20 AbMat Sit-ups
Run, 200 m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.

BTWB

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs & Pt. 2: Hang Power Clean: 5 Min to find 1RM

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
20 AbMat Sit-ups
Run 200m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.

BTWB

Pt. 2: Hang Power Clean: 5 Min to find 1RM

Find your Hang Power Clean 1 Rep Max.
* Immediately after the Pt. 1 (12 min. AMRAP) you have 5 min. to find a 1RM HPC (including warm-up – no lifts prior to AMRAP). Clock will continue running.

BTWB

Photo by @robcwilson

Workout THEN lift! Look at all those PR’s on the whiteboard!
Results
Results cont

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups

Every 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.

BTWB

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups & Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups

BTWB

Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

For time:
50 Box Jumps
50 Wall Balls
50 Burpees
3 Rope Climbs (15 ft)

BTWB

OnRamp Photos by @robcwilson
Congrats to Megan for completing her first RX WOD yesterday and to Tom L. for hitting his 100th WOD today!

This week we started this month’s OnRamp group. Make them feel welcome and introduce yourself if you see them!
2018 Europe Regional Preview
2018 East Regional Preview

Results

Results cont

Snatch Balance 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS. Use mats for drops.

BTWB

Snatch Balance 3-2-1-1-1 & 3 RFT: Runs, Kettlebell Swings and Overhead Squats

Snatch Balance 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Runs, Kettlebell Swings and Overhead Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson
If you have trouble maintaining a strong overhead position be sure to spend time prior to and after the workout working on mobility and flexibility in your shoulders, chest, back, hips flexors, and ankles. There are plenty of stretches and accessory work your coaches can show you but you will have to do it regularly to see improvement.
The Snatch Balance
Overhead Squat Development With Pat Sherwood

Results

Results cont