Barbell Good Morning 5-5-5-5
Barbell Good Morning 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Hang Power Clean: 1-1-1-1-1 & AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips
Hang Power Clean: 1-1-1-1-1
Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E and Ring Dips
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
Photo by @robcwilson
Advanced RX: AMRAP 15 mins: Rope Climbs and Handstand Walks
Advanced RX Class:
Lifting:
Choose a lift that you didn’t do this week and work up to 5 heavy singles
AMRAP 15 mins: Rope Climbs and Handstand Walks
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
Handstand Walk, 25 ft
Photo by @robcwilson
Question: If an athlete comes to class solo, did it really happen?
Results
Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over
Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over
Inspired by the 2015 CF Games Regional Event 3:
As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.
Photo by @robcwilson
Push Press: 5RM & FT: Handstand Push Ups, Run, Pull Ups (Weighted)
Push Press: 5RM
Record your best Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
FT: Handstand Push Ups, Run, Pull Ups (Weighted)
For time:
21 Handstand Push Ups
Run 400m
21 Pull Up (Weighted)
15 Handstand Push Ups
Run 400m
15 Pull Up (Weighted)
9 Handstand Push Ups
Run 400m
9 Pull Up (Weighted)
Post time and weight used for pull-ups.
Photo by @robcwilson
Deadlift: 6-6-6-6 & AMRAP 14 mins: Deadlifts, Toes-to-bars and Row
Deadlift: 6-6-6-6
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Deadlifts, Toes-to-bars and Row
Complete as many rounds as possible in 14 mins of:
12 Deadlifts (185#/135#)
15 Toes-to-bars
18 Row Calories
Photo by @robcwilson
Katrin Davidsdottir to be Featured in ESPN’s “The Body Issue”
Results
Results cont
Deadlift: 6-6-6-6
Deadlift: 6-6-6-6
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go (TNG) use mats, no dropping from top.
Bench Press: 1-1-1 & AMRAP 12 mins: Burpees and Double Unders
Bench Press: 1-1-1
Bench Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Burpees and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
Photo by @robcwilson
Thruster: 5RM & 4 RFT: Power Cleans, Runs and Wall Balls
Thruster: 5RM
Record your best Thruster 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
4 RFT: Power Cleans, Runs and Wall Balls
4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)
Advanced RX: Alt EMOM 6 mins: Power Snatches & 6 RFT: Power Snatches and Lateral Burpee Over Bars
Advanced RX Class:
Alt EMOM 6 mins: Power Snatches
Every 1 min for 6 mins, alternating between:
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
6 RFT: Power Snatches and Lateral Burpee Over Bars
6 rounds for time of:
8 Power Snatches (135#/95#)
8 Lateral Burpee Over Bars
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Best of luck to our resident photographer @robcwilson who will be having wrist surgery this coming week to allow him to get back to handstand walking everywhere.
Results