Category: Beyond the Whiteboard

Back Squat 7-7-7 & FT: Back Squats, Burpees and Rows

Back Squat 7-7-7

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

FT: Back Squats, Burpees and Rows

For time:
30 Back Squats (135#/95#)
50 Burpees
Row 1000m

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Photo by @robcwilson

Open Winner: Teen Titan Devyn Kim (14-15 Division)

Back Squat 7-7-7

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

Clean & Jerk 1-1-1-1-1

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

Advanced RX: Clean & Jerk 5×1 & 5 RFT: Kettlebell Clean & Jerks and Muscle-ups

Advanced RX Class:

Clean & Jerk 1-1-1-1-1

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

Sara Sigmundsdottir Does 170316

5 RFT: Kettlebell Clean & Jerks and Muscle-ups

5 rounds for time of:
10 Kettlebell Clean & Jerks (Pair 53#/35#)
3 Muscle-ups

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Photo by @robcwilson

Today’s WOD is a main site workout that features double kettlebell clean and jerks. Watch Sara S. complete this workout in under 5 minutes:

Masters & Teen Online Qualifier Workouts Released

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As a Team of 2 complete for time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.

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Photo by @robcwilson

Deadlift 3-3-3-3 & Rankel

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go. Use as a warm-up. Don’t drop last rep. Use mats.

Rankel

Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m

Post total rounds.
U.S. Marine Corps SGT John Rankel, 23, of Indiana, based out of Camp Pendleton, CA, was killed 6/7/2010, while supporting combat operations in Afghanistan.

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Photo by @robcwilson

The Deadlift

Lifting: 1 Squat Clean + 1 Front Squat & Every 3 mins for 15 mins: DB Front Rack Walking Lunges and Double Unders

Lifting: 1 Squat Clean + 1 Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1

Every 3 mins for 15 mins: DB Front Rack Walking Lunges and Double Unders

Every 3 mins for 15 mins do:
20 Dumbbell Front Rack Walking Lunges, pick load
40 Double Unders

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Photo by @robcwilson

The Online Qualifiers workouts have been announced: 2017 Qualifier Workouts

Bench Press 5-5-5 & 18-15-12-9-6: Handstand Push-ups, Box Jumps, Wall Balls and Toes-to-bars

Bench Press 5-5-5

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

Update Show: Teenage Girls in the Qualifier

18-15-12-9-6: Handstand Push-ups, Box Jumps, Wall Balls and Toes-to-bars

18-15-12-9-6 reps, for time of:
Handstand Push-up
Box Jump (24″/20″)
Wall Ball (20#/14#)
Toes-to-bar

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Photo by @robcwilson

Second Wave of Individual Invites Sent

Back Squat 10-10-10 & Row 2k

Back Squat 10-10-10

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

Row 2k

For time:

Row 2000m

This is an all out effort for time.

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Photo by @robcwilson

More benchmark lifts and workouts continue this week. Finding a 10RM squat and setting a 2k row will allow you to set targets for a wider range of reps and distance while also working strength and conditioning in a domain we don’t often hit.