Community. Coaching. Caring. Since 2009.
Thruster 1-1-1-1-1Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.
* Change load as you go.
Advanced RX Class:Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat
For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups
As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185#/135#)
–then–
30 Deadlifts (185#/135#)
While partner holds Goblet Squat Hold (53#/35#)
–then–
30 Kettlebell Swings (53#/35#)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20#/14#)
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
Complete as many rounds as possible in 20 mins of:
1 Rope Climb (15 ft)
5 Burpees
Run 200m
If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2LT Justin Sisson, 23, assigned to 1st Battalion, 506th IN Regiment, 4th BCT, 101st Airborne DIV in Ft. Campbell, KY, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.
Team WOD: Partner CindyAs a team of 2 complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Alternate after each movement; one works, one rests and post total rounds.
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Kettlebell Swings and Overhead Squats21-15-9 reps, for time of:
Kettlebell Swing (70#/53#)
Overhead Squat (115#/75#)
1 Squat Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches3 rounds for time of:
Row 500m
Handstand Walk, 60 ft
10 Squat Snatches (115#/75#)
Rest 2 mins
Complete as many rounds as possible in 4 mins of:
3 Dumbbell Hang Clusters, pick load
6 Burpee Over Dumbbells
Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and RowsTeams of 2 complete 12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m
* Alternate each movement with your partner. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.
FT: Power Cleans, Wall Balls, Kettlebell SwingsFor time:
25 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Wall Balls
25 Power Cleans
Power Clean 1 Rep Max
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Immediately after completing the chipper you have ONLY 5 attempts to find your highest 1RM. Do NOT exceed 5 lifts total including “warm-up” lifts. Time cap is 5 minutes post WOD.
Hang Power Snatch + Snatch Balance 1-1-1-1Hang Power Snatch + Snatch Balance 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 16 mins do:
Row 1000m
then in the remaining time, AMRAP of:
30 Air Squats
20 Alternating Dumbbell Snatches (pick load)
10 Ring Dips
