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!
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 & 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″)
EMOM for 10 mins: Squat Snatch
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.
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
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#)
Team Kalsu: Light or Hvy Option
Team Kalsu: Light or Hvy Option
Teams of 2
– Every minute: 1 team member starts with 5 Burpees and with the remainder time performs Thrusters (95/65)
– Alternate partners every minute / Only one person working at one time.
– Time stops when team reaches a total of 100 Thrusters