Squat Snatch: 1-1-1
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Bench Press: 3-3-3-3 & 3 RFT: Run, Sumo Deadlift High-pulls and Toes-to-bars
Bench Press: 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Sumo Deadlift High-pulls and Toes-to-bars
3 rounds for time of:
Run 400m
21 Sumo Deadlift High-pulls (95#/65#)
12 Toes-to-bars
Push Press: 1-1-1-1-1 & 12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups
Push Press: 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups
12-10-8-6-4-2 reps, for time of:
Box Jump (30″/24″)
Strict Pull-up
Handstand Push-up
Photo by @robcwilson
Join us in the lobby this Thursday at 4:30 to see what’s in store for us with 20.3. Expect Chest to Bar Pull-ups or handstand push-ups. Will we see the return of a heavy deadlift and box jump? Or is it wall balls this week?
How to Watch 20.3 + Expert Predictions
Results
Results cont
Back Squat: 3-3-3-3 & 10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats
Back Squat: 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats
10 rounds for time of:
5 Deadlifts (115#/75#)
5 Hang Power Clean & Jerks (115#/75#)
15 Air Squats
Photo by @robcwilson
Lefteris Theofanidis, Emma McQuaid Win 20.1
Results
Results cont
Advanced RX: Strict Deficit Handstand Pushups: 6×2 & 5 RFT: Rows, Ring Push-ups and Kettlebell Swings
Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal
Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal
As a team of 2 complete as many reps as possible in 20 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swing
9 Hand Release Push-Ups
9 Row Calories
* Continue increasing reps by 3 each round until time is complete.
** Alternate work / rest with your partner. Split reps as needed.
Power Clean & Jerk 1-1-1-1 & E2MOM for 14 mins: Rows and Clean & Jerks
Deadlift 2-2-2 & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)
Photo by @robwilson
Muscle-up Practice & 3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 rounds for time of:
25 Ball Slams
400 m Run
2 Rope Climbs
50 Sit-up (abmat)
Post total time.
* 2 Supine to 1 RC
Photo by @robcwilson
Congrats to Adriana for getting her first 2 ring muscle-ups tonight!!!
Advanced RX: Hang Squat Clean: 1-1-1 & Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups & Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders
Advanced RX: Hang Squat Clean: 1-1-1
Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups
6-5-4-3-2-1 reps, for time of:
Hang Squat Clean, pick load
Muscle-up
Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders
Complete as many rounds as possible in 6 mins of:
Run 100m
10 Weighted Overhead Sit-ups (25#/15#)
20 Double Unders