Community. Coaching. Caring. Since 2009.
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Row Calories, Box Jump Overs, Toes-to-bars and Dumbbell Front SquatsComplete as many rounds as possible in 18 mins of:
18 Row Calories
15 Box Jump Overs (24#/20#)
12 Toes-to-bars
9 Dumbbell Front Squats (50#/35#)
Photo by @robcwilson
FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-upsAs a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests. Share rower and KB. Scale BPU to Burpee Jumping Pull-ups
Photo by @robcwilson
Every 1 min for 10 mins do:
1 Power Clean
1 Squat Clean
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 7 mins: DB Push Press and Double UndersComplete as many rounds as possible in 7 mins of:
20 Dumbbell Push Press (50#/35#)
40 Double Unders
Photo by @robcwilson
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Squat Snatch: 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
21 Power Snatches (75#/55#)
Run 400m
Photo by @robcwilson
9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Today was 9/11 and we went back to one of our versions of this SRCF Tribute WOD that has 11 burpees. In 2018 we programmed it with 11 SDHP’s.
Results
Results cont
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Barbell Good Morning 5-5-5-5Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
16 Alternating Dumbbell Snatches (50#/35#)
14 Box Jumps (24″/20″)
12 Pull-ups
Photo by @robcwilson
