Category: WOD
Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-ups
Bench Press: 5-5-5 & Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters
Bench Press: 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5
Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters
For time:
Row 1000m
30 Dips
30 Sumo Deadlift High-pulls (75#/55#)
30 Handstand Push-ups
30 Power Snatches (75#/55#)
30 Burpees
30 Pull-ups
30 Thrusters (75#/55#)
* 25 min. time cap
Photo by @robcwilson
Sometimes you need to have a workout that challenges how much you can get done under a time cap.
Results
Results cont
Bench Press: 5-5-5
Bench Press: 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5. Bench quickly, then warm up lifts for chipper.
Weighted Pull-up: 3-3-3-3-3 & 4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans
Weighted Pull-up: 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans
4 rounds for time of:
15 Ball Slams (30#/20#)
12 Kettlebell Swings (70#/53#)
10 Medicine Ball Cleans (20#/14#)
Snatch Balance: 1-1-1-1-1 & 21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps
Snatch Balance: 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps
21-18-15-12 reps, for time of:
Overhead Squat (95#/65#)
Toes-to-bar
Box Jump (24″/20″)
Photo by @robcwilson
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Results
Results cont
Snatch Balance: 1-1-1-1-1
Snatch Balance: 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
Hang Power Clean + Hang Squat Clean 1-1-1-1 & AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks
Hang Power Clean + Hang Squat Clean 1-1-1-1
Hang Power Clean + Hang Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks
Complete as many rounds as possible in 15 mins of:
Run 200m
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
Photo by @robcwilson
Shoulder Press: 4-4-4 & Baseline
Shoulder Press: 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Baseline” SRCF Intro WOD#1
2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
Post total time.
* Happy 5th OnRamp-iversary to Peter, Joe, Curtis, Will and Rob S. (who was their Coach)!
Photo by @robcwilson
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Results
Results cont
Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: FT: Row, Partner Wall Balls, Power Snatches
Team WOD: 6 min to find 1RM Max Power Snatch
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.