Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean
Category: Daily WOD
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Photo by @robcwilson
HOLIDAY SCHEDULE:
- Tuesday 12/24 CLOSED
- Wednesday 12/25 CLOSED Merry Christmas!
- Thursday 12/26
- No 0530 early class, all other classes normal
- Friday to Saturday 12/27-12/28 Normal schedule
- Tuesday 12/31 CLOSED
- Wednesday 1/1 CLOSED Happy New Year’s!
- Thursday 1/2-1/4 Normal schedule
Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 15-12-9-6-3: Deadlifts and Handstand Push-ups
Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
15-12-9-6-3: Deadlifts and Handstand Push-ups
15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
Front Racked Alternating Reverse Lunge 10-10-10 & Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees
Front Racked Alternating Reverse Lunge 10-10-10
Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees
For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees
15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.
FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs
For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft
Thruster: 2RM & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
Thruster: 2RM
Record your best Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders
Advanced RX: Death By Clean and Jerks & Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups
Advanced RX Class:
Death By Clean and Jerks
Death By Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.
Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups
3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups
Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks
Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks
As a team of 2 complete as many rounds as possible in 18 mins of:
10 Wall Balls (20#/14#)
3 Clean & Jerks (135#/95#)
* 1 person working at a time; complete 1 full round of WB and C&J and then swap with your partner
Photo by @robcwilson
Two New Implements And More Cultural References At Sanctioned Events Worldwide
Weighted Strict Pull-up 2-2-2-2-2 & AMRAP 12 mins: Kettlebell Swings, Box Jumps and Double Unders
Weighted Strict Pull-up 2-2-2-2-2
Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Kettlebell Swings, Box Jumps and Double Unders
Complete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
35 Double Unders
Power Snatch: 3RM & 7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats