Shoulder Press: 3-3-3 & Option 1: FT: Rows, Double Unders and Shoulder Press & Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups

Shoulder Press: 3-3-3

Shoulder Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Option 1: FT: Rows, Double Unders and Shoulder Press

For time:
Row 1000m
150 Double Unders
35 Shoulder Press (65#/45#)
Choose Option 1 or 2

Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups

For time:
Row 1000m
150 Double Unders
30 Strict Handstand Push-ups

Photo by @robcwilson

Results
Results cont

EMOM for 10 mins: Power Snatch & 7 RFT: Power Snatches, Box Jumps and Sumo Deadlift High-pulls

EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

7 RFT: Power Snatches, Box Jumps and Sumo Deadlift High-pulls

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.

Adv RX: EMOM for 10 mins: Squat Clean & AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run & Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists

Advanced RX Class:

EMOM for 10 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run

Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m

Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists

Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)

DB FlyFace Photo of @robcwilson by @robcwilson

Cutting the Field, at What Cost?
Results

Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min. & Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run

Team WOD Pt. 1:

Hang Squat Clean 1RM in 6 min.

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.

Pt. 2:

FT: Team WOD: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run

As 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

Results

Bear Complex 1-1-1-1-1 & AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches

Bear Complex 1-1-1-1-1

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 Snatches

Complete 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#)

Lifting: Weighted Pull-ups and Hollow Rocks & FGB Style: Wall Balls, Box Jumps, AbMat Sit-ups and Burpees

Lifting: Weighted Pull-ups and Hollow Rocks

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

“FGB Style” – Wall Balls, Box Jumps, AbMat Sit-ups and Burpees

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

Shoulder Press: 4-4-4 & AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

Shoulder Press: 4-4-4

Shoulder Press 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Air Squats
40 Double Unders
* Scale 5 BMU to 5 C2B or 4 strict PU

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint

Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

Photo by @robcwilson

Results