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Bench Press 4-4-4-4-4Bench Press 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
Row 150m/125m
8 Ring Dips
12 Wall Balls (20#/14#)
For time:
Row 1000m
50 Overhead Squats (95#/65#)
30 Box Jumps (30″/24″)
Shoulder Press 5-5-5-5Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12 Push Press (75#/55#)
12 Toes-to-bars
12 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson
The Open Results are final and the top 20 qualifiers and National Champs are announced.
Vellner, Sigmundsdottir Win Open. National Champions Crowned
Back Squat 8-8-8Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10 reps, for time of:
Back Squat (115#/75#)
Hand Release Push-up
Kettlebell Swing (53#/35#)
Advanced RX: Squat Clean Thruster 1-1-1-1Squat Clean Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For Time:
50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.
Photo by @robcwilson
Light OptionAs a team of 2 complete for time:
100 Thrusters (95#/65#)
* Start each minute with 5 Burpees then max rep Thrusters
* Alternate partners every minute / Only one person working at one time.
* Time stops when team reaches a total of 100 Thrusters
As a team of 2 complete for time:
100 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters
Partner 1 completes 5 burpees then completes as many Thrusters as possiblefor remainder of minute. At top of next minute Partner 2 does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Photo by @robcwilson
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets DL and HR.
AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump OversComplete as many rounds as possible in 12 mins of:
6 Deadlifts (185#/135#)
8 Pull-ups
10 Box Jump Overs (24″/20″)
Bench Press: 5-5-5-5-5Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
80 Single Dumbbell Hang Clean & Jerks (pick load)
60 Wall Balls (20#/14#)
40 Burpee Over Dumbbells
10 Muscle-ups
* HC&J are alternating L/R
Hang Squat Clean: 1-1-1-1-1Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Row 250m
15 Thrusters (45#/33#)
25 AbMat Sit-ups
Photo by @robcwilson
Today’s workout is the last of 2019. Mike approves of this WOD!
Have a safe and Happy New Year!
With New Movements, “DCF Original” Throws Back to Origins of Dubai Championship
Advanced RX: Deficit Deadlift 3-3-3Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
5 Deadlifts (275#/185#)
10 Bar Facing Burpees
15 Chest-to-bar Pull-ups
Rest 1 min
Photo by @robcwilson
HOLIDAY SCHEDULE:
