Community. Coaching. Caring. Since 2009.
Power Snatch (Touch & Go) 3-3-3-3-3Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Handstand Push-ups
50 Toes-to-bars
Run 800m
25 Power Snatches (95#/65#)
150 Double Unders
Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean & Jerk 2-2-2-2-2Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
Run 400m
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson
Pay attention to staying well hydrated the next couple days as it’s unseasonably warm.
Nutrition:
For those who ordered Ice Age Meals they will be delivered on the 20th and will be in the freezer for you to pick up. Please pick them up that evening.
Each month there will be a deadline of the 18th to order with delivery in 2 days. You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym. You can request substitutions in the order comments field for a different menu item and they will try to accommodate.
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
Every 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean
Alt EMOM 8 mins: Squat and Power CleansEvery 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean
21-15-9 reps, for time of:
Back Squat (185#/135#) from the ground
Bench Press (155#/95#)
*Rest 5 Minutes then Pt. 2
For time:
40 Wall Balls (20#/14#)
30 Calorie Row
20 Box Jump Overs (24″/20″)
Photo by @robcwilson
There will be an updated Advanced RX Test coming next week. The Advanced class will be re-testing soon to run through all the movements. In addition to new movements, heavier loads, and adjusted rep counts there will also be less “no-go’s” allowed.
Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With PlatesAs a Team of 2 complete 2 Rounds for time of:
100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)
* Alternate work with your partner (one works, one rests).
Post total time.
Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
Photo by @robcwilson
Always worth watching! Part 1 is out:
