Category: Beyond the Whiteboard

Deadlift 3-3-3-3 & AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

Deadlift 3-3-3-3

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

As many reps as possible in 7 mins of:
2 Deadlifts (225#/155#)
2 Strict Handstand Push-ups
4 Deadlifts
4 Strict Handstand Push-ups
6 Deadlifts
6 Strict Handstand Push-ups
8 Deadlifts
8 Strict Handstand Push-ups
10 Deadlifts
10 Strict Handstand Push-ups
12 Deadlifts
12 Strict Handstand Push-ups

Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.

BTWB
Photo by @robcwilson
2018 Regional Events (1-6 announced)

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Runs, Pull-ups, and Bar Muscle-Ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate lifts. Two bars.

BTWB

Chipper: Runs, Pull-ups, and Bar Muscle-Ups

For time:
Run 400m
50 Pull-ups
Run 400m
25 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Run 400m

BTWB

Wood

Wood

5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

BTWB
Photo by @robcwilson
Starting the week off with a tribute WOD for a Hero. This one was long, challenging and tougher than it looked. As spring weather warms up we will continue to see some longer workouts mixed in with the chance to get outside.
Regionals workouts have started being announced (Day 1):
Update Show: Individual Day 1 Events, 2018 Regionals

Results

Results cont

Advanced RX: EMOM for 9 mins: Squat Snatch & Chipper: Row, Air Squats, Run and Power Snatches

Advanced RX Class:

EMOM for 9 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 9 mins.

BTWB

Chipper: Row, Air Squats, Run and Power Snatches

For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches, pick load

BTWB
Photo by @robcwilson
Regionals is 2 weeks away!

2018 WEST REGIONAL PREVIEW

Results

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs & Pt. 2: Hang Power Clean: 5 Min to find 1RM

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
20 AbMat Sit-ups
Run 200m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.

BTWB

Pt. 2: Hang Power Clean: 5 Min to find 1RM

Find your Hang Power Clean 1 Rep Max.
* Immediately after the Pt. 1 (12 min. AMRAP) you have 5 min. to find a 1RM HPC (including warm-up – no lifts prior to AMRAP). Clock will continue running.

BTWB

Photo by @robcwilson

Workout THEN lift! Look at all those PR’s on the whiteboard!
Results 
Results cont

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
20 AbMat Sit-ups
Run, 200 m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.

BTWB

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups & Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups

Every 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.

BTWB

Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

For time:
50 Box Jumps
50 Wall Balls
50 Burpees
3 Rope Climbs (15 ft)

BTWB
OnRamp Photos by @robcwilson
Congrats to Megan for completing her first RX WOD yesterday and to Tom L. for hitting his 100th WOD today!

This week we started this month’s OnRamp group. Make them feel welcome and introduce yourself if you see them!
2018 Europe Regional Preview
2018 East Regional Preview

Results

Results cont