AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run
Complete as many rounds as possible in 12 mins of:
6 Power Cleans, 155 lbs
12 Dumbbell Push Press, 50 lbs
Run, 200 m
Category: WOD
Adv RX: EMOM for 10 mins: Squat Clean
Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min.
Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min.
Record your best Hang Squat Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* As a team of 2, share a bar and each find a 1RM in 6 min.
Bear Complex 1-1-1-1-1 & AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches
Bear Complex 1-1-1-1-1
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
One rep is:
1 Power Clean (full)
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches
Complete as many rounds as possible in 9 mins of:
30 Row Calories
30 Hand Release Push-Ups
30 One Arm Alternating Dumbbell Snatches (50#/35#)
Photo by @robcwilson
Lifting: Weighted Pull-ups and Hollow Rocks & FGB Style: Wall Balls, Box Jumps, AbMat Sit-ups and Burpees
Lifting: Weighted Pull-ups and Hollow Rocks
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12-12, using heaviest weight per set
“FGB Style” – Wall Balls, Box Jumps, AbMat Sit-ups and Burpees
3 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Box Jump (24″/20″)
AbMat Sit-up
Burpee
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
2019 Demo Team
Three More Sanctionals Tap the Open as Their Qualifier
Rogue Fitness Will Provide Live Stream with Color Commentary
Results
Results cont
Deadlift 4-4-4-4, rest 2 mins & 21-15-9: Deadlifts and Ring Dips
Deadlift 4-4-4-4, rest 2 mins
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
* Touch and go
21-15-9: Deadlifts and Ring Dips
21-15-9 reps, for time of:
Deadlift (225#/155#)
Ring Dip
Photo by @robcwilson
Shoulder Press: 4-4-4 & AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders
Shoulder Press: 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders
Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Air Squats
40 Double Unders
* Scale 5 BMU to 5 C2B or 4 strict PU
Photo by @robcwilson
Back Squat: 10-10-10 & 3 RFT: Run, Kettlebell Swings and Kettlebell Goblet Squats
Back Squat: 10-10-10
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Kettlebell Swings and Kettlebell Goblet Squats
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Kettlebell Goblet Squats (70#/53#)
Advanced RX: Pt. 1: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars & Pt. 2: AMRAP 6 mins: Ring Push-ups and Rows
Advanced RX Class:
Pt. 1: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar
* Rest 3 minutes then complete Pt. 2
Pt. 2: AMRAP 6 mins: Ring Push-ups and Rows
Complete as many rounds as possible in 6 mins of:
10 Ring Push-ups
Row 250m
* 3 minutes rest between Pt 1 and 2
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
