Category: Beyond the Whiteboard
Team WOD: Hang Power Snatch 1RM & Team WOD: Alternating RFT: Rows and Burpees
Team WOD: Hang Power Snatch 1RM
Find your Hang Power Snatch 1 Rep Max.
8 minutes as a team of 2 alternating to find your 1RM HPS. Start with empty barbell.
Hang Power Snatch : 1 Rep Max
Back Squat 2-2-2-2-2 & Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans
For time:
Row 1000m
100 Air Squats
75 Kettlebell Swings (53#/35#)
50 Push Press (75#/55#)
25 Medicine Ball Cleans (20#/14#)
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 8-8-8 & 15-12-9-6: Hang Power Cleans, Front Squats and Push-ups
Bench Press 8-8-8
Bench Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6: Hang Power Cleans, Front Squats and Push-ups
15-12-9-6 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat
Push-up
Pt. 1 & 2: Dueling AMRAPs
Pt. 1: AMRAP 8 mins: Handstand Push-ups and Box Jumps
Complete as many rounds as possible in 8 mins of:
7 Handstand Push-ups
15 Box Jumps (24″/20″)
BTWB
Rest 4 Minutes between Pt. 1 and Pt. 2
Pt. 2: AMRAP 8 mins: Rows and AbMat Sit-ups
Complete as many rounds as possible in 8 mins of:
Row 250m
25 AbMat Sit-ups
Squat Clean Thruster 1-1-1-1-1 & AMRAP 20 mins: Run, Muscle-ups and Thrusters
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run, Muscle-ups and Thrusters
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
BTWB
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 & 3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches
Power Snatch 2-2-2
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 Snatches
3 rounds for time of:
50 Double Unders
21 Lateral Burpee (Over Barbell)
7 Power Snatches (135#/95#)
Advanced RX: Deadlift 3-3-3-3-3 & Pt. 1: 4 RFT: Row Calories and Bench Press
Advanced RX Class:
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 4 RFT: Row Calories and Bench Press
4 rounds for time of:
15 Row Calories
15 Bench Press (135#/95#)