Category: Standard RX

Thruster 1-1-1-1-1 & Chipper: Thrusters and Run

Thruster 1-1-1-1-1

Thruster 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Thrusters and Run

For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m

Post total time.
* Change load as you go.

BTWB

Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges

Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges

As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185#/135#)
–then–
30 Deadlifts (185#/135#)
While partner holds Goblet Squat Hold (53#/35#)
–then–
30 Kettlebell Swings (53#/35#)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20#/14#)

BTWB

Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk & Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-ups

Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Push or Split Jerk

BTWB

Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-ups

Every 1 min for 18 mins, alternating between:
Run 100m
10 Dumbbell Front Squats, pick load
20 AbMat Sit-ups

BTWB
Photo by @robcwilson

Results

Results cont

Skill Work: Rope Climb Progressions, Rope Climb Practice & Sisson

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

BTWB

Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb (15 ft)
5 Burpees
Run 200m

If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2LT Justin Sisson, 23, assigned to 1st Battalion, 506th IN Regiment, 4th BCT, 101st Airborne DIV in Ft. Campbell, KY, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.

BTWB

Photo by @robcwilson
Some great workouts were released today for the Games Age Group Qualifiers and we will see some of these at some point in our programming (or variants).
AGOQ Workouts Released
2018 Age Group Online Qualifier (AGOQ) Event Details

Results

Results cont

Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps

Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Snatch (95#/65#)
Box Jump (24″/20″)

BTWB
Photo by @robcwilson
The AGOQ Qualifier workouts will be announced live tomorrow at 5PM PST.  We will stream it live in the lobby for anyone interested.  These workouts are the for the top 200 teens and masters in each category to complete over the weekend as their “Regional”.  The top 20 will end up advancing for each age group to the Games.
Depending on the WOD’s we may see one or more of them programmed in the future.
How to Watch the AGOQ Announcement

Results

Results cont