Category: Advanced RX

Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans & Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run

Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans

Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean

BTWB

Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run

For time:
Run 800m
50 Wall Balls (20#/14#)
40 Sumo Deadlift High-pulls (75#/55#)
30 Ring Push-ups
40 Kettlebell Swings (53#/35#)
50 Air Squats
Run 800m

BTWB

Photo by @robcwilson

Results

Advanced RX: Death By Clean and Jerks & Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups

Advanced RX Class:

Death By Clean and Jerks

Death By Clean & Jerk

With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups

3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups

BTWB

Advanced RX: E2MOM for 10 mins: Back Squat & 12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press

Advanced RX: E2MOM for 10 mins: Back Squat

5 Back Squats, pick load

Every 2 mins for 10 mins.

BTWB

12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press

12-9-6-9-12 reps, for time of:
Back Squat, 135/95 lbs
Lateral Burpees Over Bar
Bench Press, 155/95 lbs

BTWB

Advanced RX: E2MOM for 10 mins: Back Squat & 12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press & Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks

Advanced RX Class:

E2MOM for 10 mins: Back Squat

5 Back Squats, pick load

Every 2 mins for 10 mins.

BTWB

12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press

12-9-6-9-12 reps, for time of:
Back Squat (135#/95# – from floor)
Lateral Burpees Over Bar
Bench Press (155#/95#)

BTWB

Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks

Every 1 min for 12 mins, alternating between:
10 Assault Bike Calories
Handstand Walk, 10 ft

BTWB

Photo by @robcwilson

The first Sanctional wraps tomorrow and the race is tight for who is going to earn the invite.

The Final Hunt for the First Sanctionals Invite

Athletes Struggle in Unbroken Rope Climb Debut

Results

Advanced RX: Death By Snatch, Clean, Deadlift & Every 4 mins for 16 mins: Ski Erg Calories, Assault Bike Calories and Row Calories

Advanced RX Class:

Pt. 1: Death By Snatch

Death By Snatch

With a continuously running clock perform:
1 Snatch, 45/35 lbs in the first 1 min
1 Snatch, 55/45 lbs in the second 1 min
1 Snatch, 65/55 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Pt. 2: Death By Clean

Death By Clean

With a continously running clock perform:
1 Clean, pick load in the first 1 min
1 Clean, pick load + 10 lbs in the second 1 min
1 Clean, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Pt. 3: Death By Deadlift

Death By Deadlift

With a continously running clock perform:
1 Deadlift, pick load in the first 1 min
1 Deadlift, pick load + 10 lbs in the second 1 min
1 Deadlift, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @robcwilson

Coach Shay demonstrating above of most people before the Advanced Class.

1. Check WOD

2. Don’t go.

Results

Advanced RX: Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU

Advanced RX:

Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU

For time:
60 Single Dumbbell Hang Clean & Jerks (50#/35#)
50 Push-ups
40 Alternating Dumbbell Squat Snatches (50#/35#)
30 Handstand Push-ups
20 Dumbbell Overhead Squats (50#/35#)
10 Strict Handstand Push-ups
* 20 min cap. Split all DB total reps evenly between each arm. Alternate Snatch.

BTWB

Photo by @robcwilson

Results