Community. Coaching. Caring. Since 2009.
Weighted Ring Dip 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted strict dips or unweighted kipping x 2
4 RFT: Run, Handstand Push Ups and Rope Climbs4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs, 15 ft
Every 2 mins for 12 mins do:
1 Squat Snatch + 1 Overhead Squat, pick load
5 rounds for time of:
9 Deadlifts (135#/95#)
6 Hang Power Snatches (135#/95#)
3 Overhead Squats (135#/95#)
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under LadderFor time:
10 Deadlifts (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double Unders
40 Kettlebell Swings
30 Box Jumps
20 Pull-ups
10 Deadlifts
The New Games Format: Everything We Know So Far + Who’s Most Affected
Back Squat 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, of:
Air Squat
Push-up (hand release)
Row (calories)
AbMat Sit-up
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.
* Total reps each round
10 mins to establish a 1 rep max each of:
Deadlift + Hang Clean + Hang Clean & Jerk
Log heaviest successful complex for each athlete (1 lb = 1 rep).
Chipper: Row, Handstand Walks, Single Dumbbell Hang Clean & Jerks and K2EFor time:
25 Row Calories
Handstand Walk, 25 ft
40 Single Dumbbell Hang Clean & Jerks (50#/35#)
25 Knees-to-elbows
Handstand Walk, 25 ft
25 Knees-to-elbows
40 Single Dumbbell Hang Clean & Jerks
Handstand Walk, 25 ft
25 Row Calories
* Alternate DB HC&J however you want but must do 20 reps total each arm on each round
Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push JerksAs a team of 2 complete for time:
40 Row Calories
60 Deadlifts (135#/95#)
45 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
40 Row Calories
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Row Calories
* One works/one rests at a time. One rower and one bar per team.
Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 10 total (5 each leg). Clean from floor.
Complete as many rounds as possible in 20 mins of:
Row 200 m
10 Medicine Ball Cleans (20#/14#)
10 Kettlebell Swings (53#/35#)
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang (from hips), then hang (above knee)
12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups12-9-6-3 reps, for time of:
Overhead Squat (155#/105#)
Handstand Push-up
Muscle-up
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
20 Back Squats (95#/65#)
3 Rope Climbs (15 ft)
Results to be posted
Results cont
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Burpees and Sumo Deadlift High-pulls5 rounds for time of:
Run 200m
20 Burpees
12 Sumo Deadlift High-pulls (75#/55#)
