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AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack LungesComplete as many rounds as possible in 20 mins of:
5 Devils Press (50#/35#)
10 Dumbbell Front Rack Lunges (50#/35#)
5 Bar Muscle-ups
10 Dumbbell Front Rack Lunges
Photo by @robwilson
Team WOD: AMRAP 20 mins: Partner Runs, Overhead Squats, Box Jump Overs and Back SquatsAs a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 400m
20 Overhead Squats (45#/33#)
20 Box Jump Overs (24″/20″)
20 Back Squats (45#/33#)
* Share one bar, run as team and split up reps
Photo by @robcwilson
Good Morning 8-8-8-8Good Morning 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run 200m
10 Ball Slams
15 Kettlebell Swings
20 AbMat Sit-ups
Photo by @robcwilson
Shoulder Press: 3-3-3Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
150 Double Unders
35 Shoulder Press (65#/45#)
Choose Option 1 or 2
For time:
Row 1000m
150 Double Unders
30 Strict Handstand Push-ups
Photo by @robcwilson
7 rounds for time of:
7 Power Snatches (75#/55#)
7 Box Jumps (24″/20″)
7 Sumo Deadlift High-pulls (75#/55#)
Photos by @robcwilson
Our SFH reps and their model Don were in the gym today to educate, provide samples and meet our gym.
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Wall Balls and Run3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m
Record your best Hang Squat Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* As a team of 2, share a bar and each find a 1RM in 6 min.
FT: Team WOD: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner RunAs a team of 2 for time:
Partner Run 400m
— then —
40 Dumbbell Hang Squat Cleans, pick load
40 Dumbbell Push Press, pick load
30 Dumbbell Hang Squat Cleans, pick load
30 Dumbbell Push Press, pick load
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
10 Dumbbell Hang Squat Cleans, pick load
10 Dumbbell Push Press, pick load
— then —
Partner Run, 400 m
* Run together, alternate work/rest with DB’s
Photo by @robcwilson
1 Squat Clean, pick load
Every 1 min for 10 mins.
Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m
Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
One rep is:
1 Power Clean (full)
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell SnatchesComplete as many rounds as possible in 9 mins of:
30 Row Calories
30 Hand Release Push-Ups
30 One Arm Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12-12, using heaviest weight per set
3 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Box Jump (24″/20″)
AbMat Sit-up
Burpee
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
2019 Demo Team
Three More Sanctionals Tap the Open as Their Qualifier
Rogue Fitness Will Provide Live Stream with Color Commentary
Results
Results cont
