Community. Coaching. Caring. Since 2009.
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.
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
Bench Press 2-2-2-2-2
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
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
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
3 RFT: Runs, Kettlebell Swings and Handstand Push Ups3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Handstand Push Ups
Find your Jerk 3 Rep Max.
* Choose Split or Jerk, use same as last week. Use mats in case of drops.