Community. Coaching. Caring. Since 2009.
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Front Squats, Rows and Double Unders5 rounds for time of:
10 Front Squats (135#/95#)
Row 250m
30 Double Unders
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats10 rounds for time of:
1 Clean & Jerk (Choose load)
5 Pull-ups
10 Push-ups
15 Squats
Post total time and load.
Team WOD: Partner CindyAs a team of 2 complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Alternate after each movement; one works, one rests and post total rounds.
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
10 rounds for time of:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post total time and load.
* Choose load, use mats. Rest 5 min. then complete pt. 2
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Kettlebell Swings and Overhead Squats21-15-9 reps, for time of:
Kettlebell Swing (70#/53#)
Overhead Squat (115#/75#)
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Deadlifts, Wall Balls and Rows2 rounds for time of:
25 Deadlifts (185#/135#)
50 Wall Balls (20#/14#)
Row 1000m
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for drops
Record your best Squat Clean (Touch & Go) 3 Rep Max lift.
* Use mats