Advanced RX: EMOM for 10 mins: Power Cleans and Squat Cleans
Every 1 min for 10 mins do:
1 Power Clean
1 Squat Clean
Category: Beyond the Whiteboard
Push Press: 3RM
Push Press: 3RM
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Push Press: 3RM & AMRAP 7 mins: DB Push Press and Double Unders
Push Press: 3RM
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 7 mins: DB Push Press and Double Unders
Complete as many rounds as possible in 7 mins of:
20 Dumbbell Push Press (50#/35#)
40 Double Unders
Photo by @robcwilson
Squat Snatch: 1-1-1-1-1 & 3 RFT: Rows, Power Snatches and Run
Squat Snatch: 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Power Snatches and Run
3 rounds for time of:
Row 500m
21 Power Snatches (75#/55#)
Run 400m
Photo by @robcwilson
Thruster: 3RM & "Never Forget"
“Never Forget”
9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Today was 9/11 and we went back to one of our versions of this SRCF Tribute WOD that has 11 burpees. In 2018 we programmed it with 11 SDHP’s.
Results
Results cont
Thruster: 3RM
Thruster: 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Barbell Good Morning 5-5-5-5 & 5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups
Barbell Good Morning 5-5-5-5
Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups
5 rounds for time of:
16 Alternating Dumbbell Snatches (50#/35#)
14 Box Jumps (24″/20″)
12 Pull-ups
Photo by @robcwilson
Barbell Good Morning 5-5-5-5
Barbell Good Morning 5-5-5-5
Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean: 1-1-1-1-1 & AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips
Hang Power Clean: 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
Photo by @robcwilson
Advanced RX: AMRAP 15 mins: Rope Climbs and Handstand Walks
Advanced RX Class:
Lifting:
Choose a lift that you didn’t do this week and work up to 5 heavy singles
AMRAP 15 mins: Rope Climbs and Handstand Walks
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
Handstand Walk, 25 ft
Photo by @robcwilson
Question: If an athlete comes to class solo, did it really happen?
Results