Community. Coaching. Caring. Since 2009.
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex of 1 Hang Squat Snatch + 1 OHS
AMRAP 12 mins: Burpees and Double UndersComplete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
3 RFT: Runs, Kettlebell Swings and Handstand Push Ups3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Handstand Push Ups
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
12 Deadlifts (225#/155#)
15 Wall Balls (20#/14#)
Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.
Record your best Clean & Jerk 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.
As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.
Snatch Pull + Power Snatch : 1-1-1-1-1Snatch Pull + Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 1 Snatch Pull + 1 Power Snatch complex.
5 rounds for time of:
10 Power Snatches (95#/65#)
10 Lateral Burpees Over Barbell
3 rounds for time of:
50 Row (calories)
15 Handstand Push-ups
50 Double Unders
Back Squat 5-5-5Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)
Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)
Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)
Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)
Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)
Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)
Lifting: Bench Press and Bent Over Barbell RowsBench 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 between lifts
Complete as many rounds as possible in 12 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
2 Squat Cleans (185#/115#)
6 Handstand Push-ups
10 Wall Balls (20#/14#)
Every 2 mins for 8 mins do:
5 Strict Pull-ups
Run 100m
5 Strict Toes To Bars
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat CleansAs a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans
* Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.
Photo by @robcwilson
Cold and flu season is here. Just a reminder to please remember to always wipe down your equipment!
