Community. Coaching. Caring. Since 2009.
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.
FT: Wall Balls, Deadlifts and RunFor time:
100 Wall Balls (20#/14#)
30 Deadlifts (155#/115#)
Run 800m
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-barAs a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115#/75#)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars
* Run together then alternate each exercise w/partner (Partner 1 does C&J, Partner 2 does Box Jump Over, Partner 1 does T2B, etc.)
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AbbateFor time:
Run 1 mile
21 Clean & Jerks (155#/105#)
Run 800m
21 Clean & Jerks (155#/105#)
Run 1 mile
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2-2-2Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
12 Push Press (95#/65#)
8 Ring Dips
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins w/ Buy-in: 800 m, Bar Muscle-ups and Dumbbell Hang Squat CleansIn 9 mins do:
Run 800m
then in the remaining time, AMRAP of:
5 Bar Muscle-ups
10 Dumbbell Hang Squat Cleans (pick load)
* Scale BMU to 5 strict pull-ups
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. 1 Hang Squat Snatch + 1 OHS. Scale to 1 Hang Power + 1 OHS
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex of 1 Hang Squat Snatch + 1 OHS
AMRAP 12 mins: Burpees and Double UndersComplete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders