Community. Coaching. Caring. Since 2009.
Record your best Thruster 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
4 RFT: Power Cleans, Runs and Wall Balls4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)
Advanced RX Class:Every 1 min for 6 mins, alternating between:
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
6 rounds for time of:
8 Power Snatches (135#/95#)
8 Lateral Burpee Over Bars
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Best of luck to our resident photographer @robcwilson who will be having wrist surgery this coming week to allow him to get back to handstand walking everywhere.
Results
Team WOD: AMRAP 18 mins: Power Snatches, Toes-to-bars and Lateral Burpee Over BarsAs a team of 2 complete as many rounds as possible in 18 mins of:
6 Power Snatches (115#/75#)
6 Toes-to-bars
6 Lateral Burpee Over Bars
* Teams alternate work after each movement/ your partner
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Results
Weighted Ring Dip 5-5-5-5Weighted Ring Dip 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 18 mins of:
3 Kettlebell Swings (53#/35#)
3 Box Jump Overs (24″/20″)
Run 200m
6 Kettlebell Swings
6 Box Jump Overs
Run 200m
9 Kettlebell Swings
9 Box Jump Overs
Run 200m
etc.
Keep adding 3 reps to each movement each round until time expires.
Photo by @robcwilson
Weighted Ring Dip 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Record your best 9 Deadlift + 6 Hang Power Clean + 3 Jerk 1 Rep Max lift.
* Unbroken Complex
Alt EMOM 15 mins: 9 Deadlift + 6 Hang Power Clean + 3 Jerks, Air Squats, and Push-upsEvery 1 min for 15 mins, alternating between:
1 9 Deadlift + 6 Hang Power Clean + 3 Jerk (135#/95#)
20 Air Squats
15 Push-ups
* Alternate min 1: 1 rd of 9 DL+6HPC +3 PJ (135/95), min 2: 20 air squats, min 3: 15 push-ups
Photo by @robcwilson
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1. Use mats.
Back Squat: 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Know how to bail!
4 rounds for time of:
10 Sumo Deadlift High-pulls (95#/65#)
10 Push Press (95#/65#)
20 Back Squats (95#/65#)
Photo by @robcwilson
Weighted Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Burpees, Row, Sit-ups, Double under, and Walking LungesComplete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Photo by @robcwilson
