Push Press: 3RM
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Category: Pre Workout / Skill
Squat Snatch: 1-1-1-1-1 & 3 RFT: Rows, Power Snatches and Run
Squat Snatch: 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Power Snatches and Run
3 rounds for time of:
Row 500m
21 Power Snatches (75#/55#)
Run 400m
Photo by @robcwilson
Thruster: 3RM
Thruster: 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Thruster: 3RM & "Never Forget"
“Never Forget”
9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Today was 9/11 and we went back to one of our versions of this SRCF Tribute WOD that has 11 burpees. In 2018 we programmed it with 11 SDHP’s.
Results
Results cont
Barbell Good Morning 5-5-5-5
Barbell Good Morning 5-5-5-5
Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Barbell Good Morning 5-5-5-5 & 5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups
Barbell Good Morning 5-5-5-5
Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups
5 rounds for time of:
16 Alternating Dumbbell Snatches (50#/35#)
14 Box Jumps (24″/20″)
12 Pull-ups
Photo by @robcwilson
Hang Power Clean: 1-1-1-1-1 & AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips
Hang Power Clean: 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
Photo by @robcwilson
Push Press: 5RM & FT: Handstand Push Ups, Run, Pull Ups (Weighted)
Push Press: 5RM
Record your best Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
FT: Handstand Push Ups, Run, Pull Ups (Weighted)
For time:
21 Handstand Push Ups
Run 400m
21 Pull Up (Weighted)
15 Handstand Push Ups
Run 400m
15 Pull Up (Weighted)
9 Handstand Push Ups
Run 400m
9 Pull Up (Weighted)
Post time and weight used for pull-ups.
Photo by @robcwilson
Deadlift: 6-6-6-6
Deadlift: 6-6-6-6
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go (TNG) use mats, no dropping from top.
Deadlift: 6-6-6-6 & AMRAP 14 mins: Deadlifts, Toes-to-bars and Row
Deadlift: 6-6-6-6
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Deadlifts, Toes-to-bars and Row
Complete as many rounds as possible in 14 mins of:
12 Deadlifts (185#/135#)
15 Toes-to-bars
18 Row Calories
Photo by @robcwilson
Katrin Davidsdottir to be Featured in ESPN’s “The Body Issue”
Results
Results cont