Lifting: Hang Power Cleans and Push Jerks
Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
Category: Pre Workout / Skill
Lifting: Hang Power Cleans and Push Jerks & 4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks
Lifting: Hang Power Cleans and Push Jerks
Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks
4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
Every 1 min for 5 mins do:
2 Muscle-ups
3 Handstand Push-ups
Scale to 2 strict pull-ups or strict C2B pull-ups + 3 box pike or floor press each minute
EMOM for 5 mins: Muscle-ups and Handstand Push-ups & Chipper: Thrusters, Pull-ups, Push Press and 6 more
Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups
EMOM for 5 mins do:
2 Muscle-ups
3 Handstand Push-ups
* Scale to 2 strict pull-ups or 2 strict C2B pull-ups + 3 box pike or floor pike or strict DB press each minute
Kelby’s Birthday Chipper: Thrusters, Pull-ups, Push Press, Row, Toes-to-bar, Wall Balls, Back Squats, KB Swings, and Lunges
For time:
20 Thrusters (95#/65#)
20 Pull-ups
20 Push Press (95#/65#)
20 Row (calories)
20 Toes To Bars
20 Wall Balls (20#/14#)
20 Back Squats (95#/65#)
20 Kettlebell Swings (70#/53#)
20 Walking Lunges
BTWB
Pics (above) by @robcwilson
Happy 20th birthday Kelby! If things were this crazy for your 20th people should be worried about your 21st!
Also congrats to Ryan for winning his FitAid bet vs. Joel in their latest WOD matchup.
Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 minutes on the clock
Front Squat 2-2-2-2-2 & 4 RFT: Runs, Front Squats and Burpee Pull Ups
Front Squat 2-2-2-2-2
Front Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 minutes on the clock
4 RFT: Runs, Front Squats and Burpee Pull Ups
4 rounds for time of:
Run 400m
10 Front Squats (135#/95#)
10 Burpee Pull Ups
Bench Press 5-5-5-5-5 & AMRAP 7 mins: Box Jump Overs and Ball Slams
AMRAP 7 mins: Box Jump Overs and Ball Slams
Complete as many rounds as possible in 7 mins of:
7 Box Jump Overs (24″/20″)
10 Ball Slams (30#/20#)
BTWB
4th of July Schedule:
Normal classes! Main class at 0930 and Advanced RX class at 10:45.
Squat Clean 1-1-1 & 2 RFT: Run, Double Unders and Power Cleans
2 RFT: Run, Double Unders and Power Cleans
2 rounds for time of:
Run 600m
75 Double Unders
10 Power Cleans (225#/135#)
BTWB
Photo by @robcwilson
4th of July weekend schedule will be the same as our normal operating schedule. On Saturday we will have a team workout for the Main Class and also the Advanced RX Class. Team AMERICA!
Whatever you do over the weekend please remember to stay safe.
Regionals recap video:
Overhead Squat 3-3-3-3-3 & 3 RFT: Run, Squat Snatches and Handstand Push Ups
3 RFT: Run, Squat Snatches and Handstand Push Ups
3 rounds for time of:
Run 400m
15 Squat Snatches (75#/55#)
9 Handstand Push Ups
Skill: Muscle-ups and Ring Dips & Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)
Skill: Muscle-ups and Ring Dips
Every 1 min for 6 mins do:
1 Muscle-up
2 Ring Dips
Or
Every 1 min for 6 mins do:
5 Ring Dips
Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)
For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)
* NOTE: Break up the reps however you choose. Just get the work done. Perform as a chipper or strategize your own rounds by breaking any exercise into smaller sets.
BTWB
Photo by @robcwilson
Today’s WOD was a different sort of test. This “choose your adventure” or “pick your path” type of workout is a test of strategy. The work required was all the same (45 reps of each exercise) but HOW you wanted to complete it was up to you. Multiple sets of small reps, few sets of large reps, all at once of each or some of the exercises; however you wanted to tackle it made for an interesting experiment in efficiency. There was no “right” way and many chose a very different strategy. End result was a tough workout with the bodies hitting the floor.