Community. Coaching. Caring.
Lifting: Hang Power Cleans and Push JerksHang Power Clean 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
Every 1 min for 5 mins: Muscle-ups and Handstand Push-upsEMOM for 5 mins do:
2 Muscle-ups
3 Handstand Push-ups
* Scale to 2 strict pull-ups or 2 strict C2B pull-ups + 3 box pike or floor pike or strict DB press each minute
For time:
20 Thrusters (95#/65#)
20 Pull-ups
20 Push Press (95#/65#)
20 Row (calories)
20 Toes To Bars
20 Wall Balls (20#/14#)
20 Back Squats (95#/65#)
20 Kettlebell Swings (70#/53#)
20 Walking Lunges
Pics (above) by @robcwilson
Happy 20th birthday Kelby! If things were this crazy for your 20th people should be worried about your 21st!
Also congrats to Ryan for winning his FitAid bet vs. Joel in their latest WOD matchup.
Every 1 min for 5 mins do:
2 Muscle-ups
3 Handstand Push-ups
Scale to 2 strict pull-ups or strict C2B pull-ups + 3 box pike or floor press each minute
Front Squat 2-2-2-2-2Front Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 minutes on the clock
4 rounds for time of:
Run 400m
10 Front Squats (135#/95#)
10 Burpee Pull Ups
Front Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 minutes on the clock
*In teams of two complete:
100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) (185/120#)
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20/14#)
For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.
“Team America”In teams of 2 complete for time:
100 KBS (53#/35#)
50 Burpees
30 T2B
10 Snatches (any style) (155/105#)
30 T2B
50 Burpees
100 Partner Wall Balls (20/14#)
For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
Pics by @robcwilson
Fun 4th yesterday with a recurring team theme for both classes using the old Outlaw Way Team America WOD.
Wondering what the first announced event is for the Games in a few weeks? Keep in mind this is likely not Event 1 for individuals, but just the first announced event.
First Event Announcement for 2015 Games
Complete as many rounds as possible in 7 mins of:
7 Box Jump Overs (24″/20″)
10 Ball Slams (30#/20#)
4th of July Schedule:
Normal classes! Main class at 0930 and Advanced RX class at 10:45.
2 rounds for time of:
Run 600m
75 Double Unders
10 Power Cleans (225#/135#)
Photo by @robcwilson
4th of July weekend schedule will be the same as our normal operating schedule. On Saturday we will have a team workout for the Main Class and also the Advanced RX Class. Team AMERICA!
Whatever you do over the weekend please remember to stay safe.
Regionals recap video:
