FQ: Handstand Practice
For quality:
Handstand Practice, 10 mins
* Practice HS hold freestanding or against a wall
Category: WOD
Thruster 1-1-1-1 & FGB Style: Row, Ring Rows and Thrusters
Thruster 1-1-1-1
Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, Ring Rows and Thrusters
4 rounds, 1 min per station, of:
Row Calorie
Ring Row
Thruster (95#/65#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Thruster 1-1-1-1
Thruster 1-1-1-1
Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks & 15-12-9-6-3: Run, Hang Power Cleans and Lateral Burpees
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
15-12-9-6-3: Run, Hang Power Cleans and Lateral Burpees
15-12-9-6-3 reps, for time of:
Run 100m
Hang Power Clean (135#/95#)
Lateral Burpee Over Bar
Photo by @robcwilson @snoridgecrossfit
5 RFT: Wall Balls, Box Jumps and Pull-ups & Team WOD: 5 RFT: Wall Balls, Box Jumps and Pull-ups
5 RFT: Wall Balls, Box Jumps and Pull-ups
5 rounds for time of:
21 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)
9 Pull-ups
Team WOD: 5 RFT: Wall Balls, Box Jumps and Pull-ups
5 rounds for time of:
40 Wall Balls (20#/14#)
30 Box Jumps (24″/20″)
20 Pull-ups
* As a team of 2 alternate work/rest with your partner. Use your own Wall Ball and Box.
Photo by @robcwilson @snoridgecrossfit
5 RFT: Wall Balls, Box Jumps and Pull-ups
5 RFT: Wall Balls, Box Jumps and Pull-ups
5 rounds for time of:
21 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
9 Pull-ups
AMRAP 20 mins: Run, KB Swings and KB Goblet Box Step-ups
AMRAP 20 mins: Run, KB Swings and KB Goblet Box Step-ups
Complete as many rounds as possible in 20 mins of:
Run 400m
15 Kettlebell Swings (53#/35#)
12 Kettlebell Goblet 20″ Box Step-ups (53#/35#)
* 20″ box for all
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 2-2-2-2-2 & AMRAP 15 mins: Deadlifts, Double Unders and Push-up
Sumo Deadlift 2-2-2-2-2
Sumo Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go use mats. No 1RM allowed.
AMRAP 15 mins: Deadlifts, Double Unders and Push-up (hand release)
Complete as many rounds as possible in 15 mins of:
15 Deadlifts (185#/135#)
25 Double Unders
12 Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
Dave Castro Talks Stage One and What to Expect at the Ranch And Beyond
Overhead Squat 2-2-2 & AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls
Complete as many rounds as possible in 12 mins of:
4 Hang Power Snatches (95#/65#)
6 Overhead Squats (95#/65#)
8 Sumo Deadlift High-pulls (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Push Press 1RM
Push Press 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.