Category: WOD
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1 & AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks
Complete as many rounds as possible in 12 mins of:
12 Deadlifts, pick load
9 Hang Power Cleans, pick load
6 Push Jerks, pick load
* Choose load that you can do all 6 PJ unbroken. Pace smart, this is not a sprint.
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1 & FT: Row and Bodyweight Bench Press Chipper
Advanced RX Class:
Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 4 RFT: Rows, Partner Wall Balls and Push-ups
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices & 21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings
21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)
Photo by @robcwilson
This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.
Where Things Stand with the Theofanidis Situation
Results
Results cont
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
Shoulder Press: 1RM & Part 1 and Part 2 DB AMRAP
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Pt. 1: AMRAP 5 mins: DB Snatch (Alternating) and Burpee Over DB
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s
Rest 3 Minutes then complete:
Pt. 2: AMRAP 5 mins: DB Push Press and Single DB Box Step-ups
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s
Photo by @robcwilson
Two parter today, short workouts but deceptive in execution.
Shoulder Press: 1RM
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Max Effort Day
Max Effort Day
After 1RM choose a minimum of 3 exercises and shoot for a personal record.
Round One: 20 Minutes to find a 1RM of Clean & Jerk, Snatch or Front Squat. Choose ONE lift.
Round Two: (Choose min. of 3) Max pull-ups, max toes-to-bar, max handstand push-ups, or max wall balls, max effort 500m row, 400m run, max double-unders, or max height box jump (Single jump).
You have 20 minutes for the first round. Post your score for the exercises you did and leave the other exercises blank.
Photo by @robcwilson
PR Day! So many PR’s on so many things today. Also congrats to Robin for hitting her 250th WOD the other day!