Every 1 min for 10 mins: Snatch
2 Snatches, pick load
Every 1 min for 10 mins.
Squat snatch; regrip allowed
Category: Beyond the Whiteboard
Lifting: Hang Power Cleans and Push Jerks
Lifting: Hang Power Cleans and Push Jerks
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
Lifting: Hang Power Cleans and Push Jerks & 4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks
Lifting: Hang Power Cleans and Push Jerks
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
4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks
4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
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
EMOM for 5 mins: Muscle-ups and Handstand Push-ups & Chipper: Thrusters, Pull-ups, Push Press and 6 more
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
EMOM 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
Kelby’s Birthday Chipper: Thrusters, Pull-ups, Push Press, Row, Toes-to-bar, Wall Balls, Back Squats, KB Swings, and Lunges
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
BTWB
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.
Front Squat 2-2-2-2-2 & 4 RFT: Runs, Front Squats and Burpee Pull Ups
Front Squat 2-2-2-2-2
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
4 RFT: Runs, Front Squats and Burpee Pull Ups
4 rounds for time of:
Run 400m
10 Front Squats (135#/95#)
10 Burpee Pull Ups
Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
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
Advanced RX: Outlaw "Team America"
Advanced RX Class:
Outlaw Way: “Team America”
*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"
“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.
BTWB
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
Bench Press 5-5-5-5-5 & AMRAP 7 mins: Box Jump Overs and Ball Slams
AMRAP 7 mins: Box Jump Overs and Ball Slams
Complete as many rounds as possible in 7 mins of:
7 Box Jump Overs (24″/20″)
10 Ball Slams (30#/20#)
BTWB
4th of July Schedule:
Normal classes! Main class at 0930 and Advanced RX class at 10:45.