Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs
As a team of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
* Alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.)
Photo by @robcwilson
Please welcome our latest group of OnRampers when you see them in the gym this coming week. Congrats on starting Krysta, John, Nathan, Ajanta, and Ryan!
Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Racked Alternating Reverse Lunge 6-6-6 & AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks
Front Racked Alternating Reverse Lunge 6-6-6
Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Pull-ups
10 Front Rack Alternating Reverse Lunges (115#/75#)
5 Power Clean & Jerks (115#/75#)
Photo by @robcwilson
The next Sanctional is underway starting today at CF Mayhem.
Bench Press 4-4-4-4-4 & Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls
Bench Press 4-4-4-4-4
Bench Press 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls
Every 1 min for 18 mins, alternating between:
Row 150m/125m
8 Ring Dips
12 Wall Balls (20#/14#)
EMOM for 10 mins: Squat Snatch
EMOM for 10 mins: Squat Snatch & FT: Rows, Overhead Squats and Box Jumps
FT: Rows, Overhead Squats and Box Jumps
For time:
Row 1000m
50 Overhead Squats (95#/65#)
30 Box Jumps (30″/24″)
Shoulder Press 5-5-5-5 & AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls
Complete as many rounds as possible in 12 mins of:
12 Push Press (75#/55#)
12 Toes-to-bars
12 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson
The Open Results are final and the top 20 qualifiers and National Champs are announced.
Vellner, Sigmundsdottir Win Open. National Champions Crowned
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 8-8-8 & 30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings
Back Squat 8-8-8
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings
30-20-10 reps, for time of:
Back Squat (115#/75#)
Hand Release Push-up
Kettlebell Swing (53#/35#)