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Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front SquatsComplete as many rounds as possible in 18 mins of:
18 Row Calories
15 Box Jump Overs (24#/20#)
12 Toes-to-bars
9 Dumbbell Front Squats (50#/35#)
Photo by @robcwilson
FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-upsAs a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests. Share rower and KB. Scale BPU to Burpee Jumping Pull-ups
Photo by @robcwilson
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 7 mins: DB Push Press and Double UndersComplete as many rounds as possible in 7 mins of:
20 Dumbbell Push Press (50#/35#)
40 Double Unders
Photo by @robcwilson
Squat Snatch: 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
21 Power Snatches (75#/55#)
Run 400m
Photo by @robcwilson
9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Today was 9/11 and we went back to one of our versions of this SRCF Tribute WOD that has 11 burpees. In 2018 we programmed it with 11 SDHP’s.
Results
Results cont
Barbell Good Morning 5-5-5-5Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
16 Alternating Dumbbell Snatches (50#/35#)
14 Box Jumps (24″/20″)
12 Pull-ups
Photo by @robcwilson
Hang Power Clean: 1-1-1-1-1Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
Photo by @robcwilson
Advanced RX Class:Choose a lift that you didn’t do this week and work up to 5 heavy singles
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
Handstand Walk, 25 ft
Photo by @robcwilson
Question: If an athlete comes to class solo, did it really happen?
Results
Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump OverInspired by the 2015 CF Games Regional Event 3:
As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.
Photo by @robcwilson
