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Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters35-30-25-20-15-10-5 reps, for time of:
Burpee
Single Arm Dumbbell Thruster (50#/35#)
* As a team of 2. Alternate one works, one rests.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Single Arm Dumbbell Thruster, pick load
Burpee
Photo by @robcwilson @snoridgecrossfit
Opt. 1: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Handstand Push-upsAs many reps as possible in 12 mins of:
3 Kettlebell Swings (70#/53#)
3 Handstand Push-ups
6 Kettlebell Swings
6 Handstand Push-ups
9 Kettlebell Swings
9 Handstand Push-ups
…
Continue adding 3 reps each round to each movement until time expires.
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side
As many reps as possible in 12 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-ups
6 Kettlebell Swings
6 Hand Release Push-ups
9 Kettlebell Swings
9 Hand Release Push-ups
…
Continue adding 3 reps each round to each movement until time expires.
Photo by @robcwilson @snoridgecrossfit
Tabata: Air Squats, AbMat Sit-ups, Strict Pull-ups and Dumbbell Push PressTabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Strict Pull-up
Rest 1 min
Tabata Dumbbell Push Press, pick load
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Single arm DB or KB Push Press (alternate sets per arm each 20s interval). Sub Bent Over Row for Pull-up.
* Warm Up 2 rds of:
12 Bootstrappers
4 Inchworms plus push-up
12 high kick (monster walks)
4 lunge and reach
8 Pike Push-up
Photo by @robcwilson @snoridgecrossfit
5 RFT: Double Unders, Walking Lunges and Weighted Box Step-ups5 rounds for time of:
50 Double Unders
15 Walking Lunges
15 Weighted Box Step-ups
* Choose load on step ups. Scale DU to Singles or do 50 lateral line hops.
* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
7 Squat Thrusts
3 Inch worm w/ Push-up
10-15 Single Unders
Photo by @robcwilson @snoridgecrossfit
5 RFT: Run, Kettlebell Sumo Deadlift High-pulls and Burpees5 rounds for time of:
Run 200m
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
10 Burpees
* Sub Alternating DB Snatch for SDHP
* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up
Photo by @robcwilson @snoridgecrossfit
Phase 1? Phase 1.5? Phase 1.75? Phase 2 or Phase 79 Days and counting? Right now we have no clear definition of what King County’s application for “Phase 1.5” means, how long we would stay in it, and what criteria and guidelines apply. There are different stories out there that are not official from the Office of the Governor. What we do know is that currently Phase 2 is the only phase that the Governor’s office will allow for us to resume limited operations. We are ready for that and will be sharing our procedures as soon as we have a confirmed date. Stay tuned.
Report: Monterey County Moves Forward with Re-opening, Paves Way for the Games
FT: Air Squats, Push-ups and Sit-upsFor time:
75 Air Squats
100 Push-ups
75 Air Squats
100 Sit-ups
75 Air Squats
Scaling Options-
Reps:
35 Air Squats
50 Push-ups
50 Sit-ups
Movements:
Push-ups > Elevated Push-ups > Knee Push-ups
* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up
Photo by @robcwilson @snoridgecrossfit
For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in
* As a team of 2 split reps. One works one rests. Sub KB Swings for Slam Ball.
For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in
* Sub KB Swings.
Photo by @robcwilson @snoridgecrossfit
10-30-50-30-10: Dumbbell Snatches and Double Unders10-30-50-30-10 reps, for time of:
Dumbbell Snatch (50#/35#)
Double Under
* Alternating DB Snatch
* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
7 Squat Thrusts
3 Inch worm w/ Push-up
10-15 Single Unders
Photo by @robcwilson @snoridgecrossfit
4x RFT: Burpees, Mountain Climbers and Burpees4 rounds, each round for time of:
10 Burpees
50 Mountain Climbers
10 Burpees
Rest 1:30 between each round
* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)
*3 Things:
– INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio.
– CONSISTENCY. We’re looking for consistency across rounds. Go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%.
– Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!
Photo by @robcwilson @snoridgecrossfit