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Overhead Squat 4-4-4-4Overhead Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 11 mins of:
50 Row Calories
40 Overhead Squats (95#/65#)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups
* Scale BMU to Strict Pull-ups
Hang Power Clean 3-3-3-3-3Hang Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
20 Burpees
12 Hang Power Cleans (155#/105#)
50 Double Unders
Photo by @robcwilson
Froning crushes Panchik, Bridges, Bailey and Percevecz in another Mayhem Classic Sanctional Demo:
Back Squat 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
50 Thrusters (45#/33#)
30 Pull-ups
Photos by @robcwilson
Congrats to Kaylee on achieving her 800th WOD! That’s a huge number of workouts!
Froning, Bridges and Panchik put on a show at the Mayhem Classic Sanctional:
Good Morning 8-8-8-8, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets
Complete as many rounds as possible in 20 mins of:
5 Kettlebell Swings (70#/53#)
10 Push-ups
15 Air Squats
Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, RowFor time:
25 Row Calories
30 Handstand Push-ups
15 Squat Cleans (185#/135#)
30 Toes-to-bars
25 Row Calories
For time:
25 Row Calories
30 Handstand Push-ups
15 Power Cleans (205#/145#)
30 Toes-to-bars
25 Row Calories
Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking LungeAs a team of 2 each partner must complete for time:
30 Row (calories)
Partner completes Deadlift Hold (205#/135#)
30 Push Press (115#/75#)
Partner completes Handstand Hold
30 Toes-to-bars
Partner completes Hang From Pull Up Bar
50m Overhead Walking Lunge With Plate (45#/25#) – 100m Total
* Partner 1 must complete 30 reps or 30 calories while Partner 2 maintains the static hold. Swap after the required reps are completed. Partner 2 then completes 30 while Partner 1 maintains static hold.
** OH Walking Lunge as a team for 100m, one partner works while one rests.
*** One bar, one plate, one rower per team.
Post total time.
* Inspired by 2015 Regional Team Event 7. 30 reps each per partner while performing holds.
Photo by @robcwilson
EMOM for 8 mins: Power Snatch + Hang Power Snatch1 Power Snatch + Hang Power Snatch, pick load
Every 1 min for 8 mins.
6 rounds for time of:
6 Power Snatches (115#/75#)
1 Rope Climb
6 Lateral Burpee (Over Barbell)
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)
Photo by @robcwilson
Why do we scale? Why do we suggest different scaling options for difficult movements? Good read:
PROFESSIONAL TRAINING: SCALING
Lifting: Bench Press and DeadliftsBench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL sets
As many reps as possible in 7 mins of:
Wall Ball (20#/14#)
Every 1 min complete:
5 Deadlifts (225#/155#)
* Score is total WB + 30 DL. Start with max rep WB then at each minute complete 5 touch and go DL and in remaining time complete max reps WB. (DL starts after minute 1: WB, then 5DL+WB, 5DL+WB etc up to 7 minutes)
Back Squat 6-6-6Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 2 km
This is an all out effort for time.
Photo by @robcwilson
Please ensure that you check the SRCF Facebook group (the private one) and the Instagram account for weather/class updates. Link to both pages are at the bottom of our site. Any schedule updates will be posted there first.
