Community. Coaching. Caring. Since 2009.
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Deadlifts, Wall Balls and Rows2 rounds for time of:
25 Deadlifts (185#/135#)
50 Wall Balls (20#/14#)
Row 1000m
Every 1 min for 18 mins, alternating between:
30 Double Unders
3 Squat Clean (Touch & Go), pick load
10 Toes-to-bars
* Touch and Go. Pick one load to sustain across the EMOM.
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* Alternate bench and rows
Tabata: Box Jumps, Row Calories and BurpeesTabata Box Jump (24″/20″)
Rest 1 min
Tabata Row Calories
Rest 1 min
Tabata Burpee
Rest 1 min
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Muscle Up Progression (Bar or Ring)
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
AMRAP 20 mins: Bar Muscle-ups, Hang Power Snatches and RunsComplete as many rounds as possible in 20 mins of:
4 Bar Muscle-ups
8 Hang Power Snatches (95#/65#)
Run 400m
1 Squat Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches3 rounds for time of:
Row 500m
Handstand Walk, 60 ft
10 Squat Snatches (115#/75#)
Rest 2 mins
Complete as many rounds as possible in 4 mins of:
3 Dumbbell Hang Clusters, pick load
6 Burpee Over Dumbbells
Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and RowsTeams of 2 complete 12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m
* Alternate each movement with your partner. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Focus must be on hips traveling below rings. Rings should touch armpits (shoulders below elbows). Do not bend forward and trap your hips. Scale to unweighted strict ring dips, bar dips, or dip negatives.
Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m
Photo by @robcwilson
Happy 500th WOD to Joel! Perfect day to celebrate with the gang doing some running, pressing and jumping.
Results
Results cont
FT: Power Cleans, Wall Balls, Kettlebell SwingsFor time:
25 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Wall Balls
25 Power Cleans
Power Clean 1 Rep Max
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Immediately after completing the chipper you have ONLY 5 attempts to find your highest 1RM. Do NOT exceed 5 lifts total including “warm-up” lifts. Time cap is 5 minutes post WOD.
Deadlift 5-5-5, using heaviest weight per set
Weighted Pull-up 3-3-3, using heaviest weight per set
* Alternate DL and PU
21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 2 minutes then complete Pt. 2
Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-barsComplete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
* After Pt. 1 Plus 2 minute rest
Squat Clean (Touch & Go) 2-2-2Squat Clean (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Front Squat (135#/95#)
Lateral Burpee (Over Barbell)
