Community. Coaching. Caring. Since 2009.
Bench Press 8-8-8Bench Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat
Push-up
Complete as many rounds as possible in 8 mins of:
7 Handstand Push-ups
15 Box Jumps (24″/20″)
Complete as many rounds as possible in 8 mins of:
Row 250m
25 AbMat Sit-ups
Squat Clean Thruster 1-1-1-1-1Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
Runs 400m
5 Muscle-ups
10 Thrusters (115#/75#)
*Scale 1 Strict Pull-up to 1 MU
Photo by @robcwilson
Today was a running “Fran-rap” with muscle-ups or strict pull-ups as a sub. No barbell tomorrow but a fun back to back AMRAP for conditioning.
Power Snatch 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches3 rounds for time of:
50 Double Unders
21 Lateral Burpee (Over Barbell)
7 Power Snatches (135#/95#)
Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Row Calories
15 Bench Press (135#/95#)
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell SwingsAs a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Photo by @robcwilson
Last chance to order a “Saimo” shirt is through tomorrow on Sunday. After Sunday the order is closed. We will not be ordering extras.
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run; 3x Power Clean & Jerks and Toes-to-bars; RunFor time:
Run 1000m
— then —
3 rounds of:
10 Power Clean & Jerks (135#/95#)
15 Toes-to-bars
— then —
Run 1000m
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Wall BallsWith a continously running clock perform:
2 Wall Balls (20#/14#) in the first 1 min
4 Wall Balls (20#/14#) in the second 1 min
6 Wall Balls (20#/14#) in the third 1 min
…
Continuing to add 2 reps each minute for as long as you are able.
Photo by @robcwilson
The Saimo memorial T-shirt Preorder is closed as of today. Shirt order will go in next week and I will provide an update when they are shipping (should be a few weeks).
Alt EMOM 10 mins: Squat Snatches and Double UndersEvery 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
Complete as many rounds as possible in 15 mins of:
Run 400m
3 Squat Snatches (Pick load)
*Choose a load that is not easy, but also one that you can hit 3 singles relatively quickly.
