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Team WOD: FT: Wall Ball (Partner), Clean & Jerks and Dumbbell Overhead Walking LungesFor time:
100 Wall Ball (Partner) (20#/14#)
100 Power Clean & Jerks (115#/75#)
200m Single Arm Dumbbell Overhead Walking Lunge (pick load)
* Alternate work/rest with you partner, split reps/distance
Weighted Pull-up 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 4x Double Unders and Kettlebell SwingsFor time:
Row 1000m
— then —
4 rounds of:
50 Double Unders
15 Kettlebell Swings (70#/53#)
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpees, AbMat Sit-ups and ThrustersFor time:
50 Burpees
100 AbMat Sit-ups
50 Thrusters (45#/33#)
Photo by @robcwilson
Team events have been announced:
Live Update Show: Regional Team Events
Nike vs. Reebok battle continues:
Nike Upping Its Presence at Regionals, Sends Athletes Gear for Each Day
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex 1+1.
3 RFT: Runs, Overhead Squats and Handstand Push-ups3 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
15 Handstand Push-ups
4 rounds for time of:
Run 400m
5 Muscle-ups
25 Wall Balls (20#/14#)
Scale for MU: 8 Ring Dips each Rd
Photo by @robcwilson
Back Squat strength progression for the month now goes to 3 this week. For the past four weeks we have done 10, 7, 5, and now 3. Next week we will test for a 1RM. Lots of PR’s on back squats this month!
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
*Touch and Go DL
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)
Photo by @robcwilson
Hollow Rocks using a PVC to open up the “hollow” position works well. Practice pointing the toes, keeping the arms back behind the head and rocking and “quiet” and fully open as possible. PVC too easy? Work up to using a training bar but don’t sacrifice your position.
Events are starting to be announced each day for Regionals:
SCHEDULE CHANGE:
STARTING TODAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
*Complex 1+1
For time:
Run 800m
— then —
3 rounds of:
10 Squat Snatches (135#/95#)
5 Bar Muscle-ups
— then —
Run 800m
For time:
50 Hollow Rocks
Photo by @robcwilson
SCHEDULE CHANGE:
STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
Team AMRAP 20 mins: Burpees, Overhead Squats, AbMat Sit-ups and Shuttle RunsComplete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
Shuttle Run 100m (each partner runs separately)
*Only one partner working at a time. Complete an entire movement before moving onto the next.
**One person at a time on the run. (Partner 1 runs 100m, then Partner 2 runs 100m)
Photo by @robcwilson
SCHEDULE CHANGE:
STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Front Squats and Box Jump Overs21-15-9 reps, for time of:
Front Squat (135#/95#)
Box Jump Over (24″/20″)
Photo by @robcwilson
Congrats to Shay for passing the Advanced RX 2.0 Test this week with flying colors! Can’t wait for you initiation tomorrow!
Thruster 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Burpees and Runs3 rounds for time of:
Row 500m
21 Burpees
Run 400m
