FT: Rows, Overhead Squats and Box Jumps
For time:
Row 1000m
50 Overhead Squats (95#/65#)
30 Box Jumps (30″/24″)
Category: Pre Workout / Skill
Shoulder Press 5-5-5-5 & AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls
Complete as many rounds as possible in 12 mins of:
12 Push Press (75#/55#)
12 Toes-to-bars
12 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson
The Open Results are final and the top 20 qualifiers and National Champs are announced.
Vellner, Sigmundsdottir Win Open. National Champions Crowned
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 8-8-8 & 30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings
Back Squat 8-8-8
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings
30-20-10 reps, for time of:
Back Squat (115#/75#)
Hand Release Push-up
Kettlebell Swing (53#/35#)
Advanced RX: Squat Clean Thruster 1-1-1-1
Advanced RX: Squat Clean Thruster 1-1-1-1
Squat Clean Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team Kalsu: Light or Hvy Option
Team Kalsu: Light or Hvy Option
Teams of 2
– Every minute: 1 team member starts with 5 Burpees and with the remainder time performs Thrusters (95/65)
– Alternate partners every minute / Only one person working at one time.
– Time stops when team reaches a total of 100 Thrusters
Advanced RX: Squat Clean Thruster 1-1-1-1 & Advanced RX: Half Kalsu
Advanced RX: Squat Clean Thruster 1-1-1-1
Squat Clean Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Half Kalsu
For Time:
50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.
Photo by @robcwilson
Team Kalsu: Light or Heavy Option
Team Kalsu:
Light Option
As a team of 2 complete for time:
100 Thrusters (95#/65#)
* Start each minute with 5 Burpees then max rep Thrusters
* Alternate partners every minute / Only one person working at one time.
* Time stops when team reaches a total of 100 Thrusters
Team Kalsu:
Heavy Option
As a team of 2 complete for time:
100 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters
Partner 1 completes 5 burpees then completes as many Thrusters as possiblefor remainder of minute. At top of next minute Partner 2 does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Photo by @robcwilson
Lifting: Deadlifts and Hollow Rocks & AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs
Lifting: Deadlifts and Hollow Rocks
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets DL and HR.
AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs
Complete as many rounds as possible in 12 mins of:
6 Deadlifts (185#/135#)
8 Pull-ups
10 Box Jump Overs (24″/20″)
Bench Press: 5-5-5-5-5 & Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups
Bench Press: 5-5-5-5-5
Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups
For time:
80 Single Dumbbell Hang Clean & Jerks (pick load)
60 Wall Balls (20#/14#)
40 Burpee Over Dumbbells
10 Muscle-ups
* HC&J are alternating L/R