Advanced RXClass:
EMOM for 7 mins: Power Snatch
1 Power Snatch, pick load
Every 1 min for 7 mins.
Category: Beyond the Whiteboard
Team WOD: Snatch Ladder
Team WOD: Snatch Ladder
As a Team of 2 complete as many reps in 10 mins as you can of:
20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)
* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#
Checkout: AbMats, Hollow Rocks and Flutter Kicks
21-18-15 of each for time:
AbMat Sit-ups
Hollow Rocks
Flutter Kicks
Team WOD: Snatch Ladder & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks
Team WOD: Snatch Ladder
As a Team of 2 complete as many reps in 10 mins as you can of:
20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)
* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#
Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks
21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick
Squat Clean 1-1-1-1-1 & Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats
Every 1 min for 15 mins, alternating between:
15/12 Row Calories
12 Toes-to-bars
5 Front Squats (155#/105#)
Photo by @robcwilson
Power out for Friday Night No-Lights! First time that’s happened. Great work for the group and Coach Jill to come up with some safe alternatives to the EMOM.
Also a belated congrats to Aimee on hitting 250th WOD this week! Wolfpack crushing it!
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Duh.
Bench Press 1RM & 3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups
Bench Press 1RM
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups
3 rounds for time of:
30 Kettlebell Swings (70#/53#)
20 Burpees
10 Handstand Push-ups
Bench Press 1RM
Bench Press 1RM
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Back Squat 1RM & FT: Rows and Wall Balls
Back Squat 1RM
Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
FT: Rows and Wall Balls
For time:
Row 1000m
50 Wall Balls (20#/14#)
Row 750m
35 Wall Balls
Row 500m
20 Wall Balls
Photo by @robcwilson
World’s fittest baby on the way:
FT: Bar Muscle Up Progressions and Kipping Pull Up Practices & 5 RFT: Devil Press, Box Jumps and Pull-ups
FT: Bar Muscle Up Progressions and Kipping Pull Up Practices
For time:
Bar Muscle Up Progression
Kipping Pull Up Practice
5 RFT: Devil Press, Box Jumps and Pull-ups
5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Pull-ups
