Category: Beyond the Whiteboard
Team WOD: AMRAP 20 mins: Power Cleans, Burpees and Partner Runs
Team WOD: AMRAP 20 mins: Power Cleans, Burpees and Partner Runs
As a team of 2 complete as many rounds as possible in 20 mins of:
14 Power Cleans (135#/95#)
14 Burpees
Partner Run 200m
* Break up reps work/rest so that each teammate does 7 of each movement, run must be done together
Photo by @robcwilson
Overhead Squat: 2-2-2 & FT: Rows, Overhead Squats, Kettlebell Swings
Overhead Squat: 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Overhead Squats, Kettlebell Swings
For time:
Row 1000m
21 Overhead Squats (95#/65#)
21 Kettlebell Swings (53#/35#)
15 Overhead Squats
15 Kettlebell Swings
9 Overhead Squats
9 Kettlebell Swings
Photo by @robcwilson
Bent Over Barbell Row: 5-5-5-5 & Farmers Carry: 4 x 100m & Alt EMOM 18 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Rows
Bent Over Barbell Row: 5-5-5-5
Bent Over Barbell Row 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Farmers Carry: 4 x 100m
Farmers Carry 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
* Choose load, walk 100m in between bent over BB row sets
Alt EMOM 18 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Rows
Every 1 min for 18 mins, alternating between:
8 Handstand Push-ups
10 Alternating Dumbbell Snatches, pick load
Row 150m/125m
Photo by @robcwilson
Bent Over Barbell Row: 5-5-5-5 & Farmers Carry: 4 x 100m
Bent Over Barbell Row: 5-5-5-5
Bent Over Barbell Row 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Farmers Carry: 4 x 100m
Farmers Carry 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
* Choose load, walk 100m in between bent over BB row sets
Thruster: 2RM & AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls
Thruster: 2RM
Record your best Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls
Complete as many rounds as possible in 15 mins of:
1 Rope Climb (15 ft)
10 Ring Dips
20 Wall Balls (20#/14#)
* Scale 1 RC to 2 Supine RC each round.
Photo by @robcwilson
Bailey is Back
Kicking Off Thursday, How to Watch Team USA at Worlds
Results
Results cont
Deadlift: 4-4-4-4 & 3 RFT: Bar Muscle Ups, Deadlifts and Double Unders
Deadlift: 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Bar Muscle Ups, Deadlifts and Double Unders
3 rounds for time of:
5 Bar Muscle Ups
10 Deadlifts (275#/185#)
50 Double Unders
* Sub 7 Supine Ring Rows or Strip Pull-ups each rd
Photo by @robcwilson
Front Squat: 5-5-5-5 & AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front Squats
Front Squat: 5-5-5-5
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front Squats
Complete as many rounds as possible in 18 mins of:
18 Row Calories
15 Box Jump Overs (24#/20#)
12 Toes-to-bars
9 Dumbbell Front Squats (50#/35#)
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: Power Cleans and Squat Cleans
Advanced RX: EMOM for 10 mins: Power Cleans and Squat Cleans
Every 1 min for 10 mins do:
1 Power Clean
1 Squat Clean
