Community. Coaching. Caring.
As a Team of 2 complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
Shoulder Press 5-5-5Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 400m
60 Air Squats
Run 400m
45 Push-ups
Run 400m
30 Pull-ups
Run 400m
15 Handstand Push Ups
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1
AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and BurpeesComplete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
5 Burpees
Weighted Ring Dip 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted, strict dips
Weighted Ring Dip 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted, strict dips
3 RFT: Runs, Sumo Deadlift High-pulls and Toes-to-bars3 rounds for time of:
Run 400m
21 Sumo Deadlift High-pulls (95#/65#)
12 Toes-to-bars
Lifting: Bench Press and Bent Over Barbell RowsBench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate movements with each set
For time:
Row 1000m
80 AbMat Sit-ups
60 Kettlebell Swings (53#/35#)
40 Box Jumps (24″/20″)
20 Bar Muscle-ups
* scale BMU to 30 C2B pull-ups
Back Squat 1-1-1Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15-9 reps, for time of:
Wall Ball (20#/14#)
Clean & Jerk (95#/65#)
Day 1 Ends with a Marathon Row…All 42,195 Meters
Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double UndersAs a team of 2 complete for time:
10 Handstand Push-ups
20 Pull-ups
30 Box Jumps (24″/20″)
40 Toes-to-bars
50 Kettlebell Swings (53#/35#)
60 Walking Lunges
70 Push-ups
80 AbMat Sit-ups
90 Air Squats
100 Double Unders
90 Air Squats
80 AbMat Sit-ups
70 Push-ups
60 Walking Lunges
50 Kettlebell Swings
40 Toes-to-bars
30 Box Jumps
20 Pull-ups
10 Handstand Push-ups
*Alternate one working, one rests.
Deadlift 4-4-4Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m
* Choose a load you can touch and go for no more than 3 sets each round
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go. No drops from top. Use mats.
