Squat Clean (Touch & Go) : 3RM
Record your best Squat Clean (Touch & Go) 3 Rep Max lift.
* Use mats
Category: WOD
Lifting: Bench Press and Bent Over Barbell Rows & Tabata: Box Jumps, Row Calories and Burpees
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* Alternate bench and rows
Tabata: Box Jumps, Row Calories and Burpees
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata Row Calories
Rest 1 min
Tabata Burpee
Rest 1 min
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Skill Work: Muscle Up Progressions & AMRAP 20 mins: Bar Muscle-ups, Hang Power Snatches and Runs
Skill Work: Muscle Up Progressions
Muscle Up Progression (Bar or Ring)
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
AMRAP 20 mins: Bar Muscle-ups, Hang Power Snatches and Runs
Complete as many rounds as possible in 20 mins of:
4 Bar Muscle-ups
8 Hang Power Snatches (95#/65#)
Run 400m
Photo by @robcwilson
‘Fittest woman on earth’ wins gold medal after family tragedy
Results
Results cont
‘Fittest woman on earth’ wins gold medal after family tragedy
Results
Results cont
Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches & Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell
Advanced RX Class:
EMOM for 10 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches
3 rounds for time of:
Row 500m
Handstand Walk, 60 ft
10 Squat Snatches (115#/75#)
Rest 2 mins
Rest 5 min. Then complete part 2.
Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell
Complete as many rounds as possible in 4 mins of:
3 Dumbbell Hang Clusters, pick load
6 Burpee Over Dumbbells
Take 5 min rest after Pt. 1
Photo by @robcwilson
Playing upside down today!
Road to the Games Ep. 18.01: Nordic Goddesses
Playing upside down today!
Road to the Games Ep. 18.01: Nordic Goddesses
Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows
Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows
Teams of 2 complete 12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m
* Alternate each movement with your partner. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.
EMOM for 10 mins: Squat Snatch & Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches
Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches
3 rounds for time of:
Row, 500 m
Handstand Walk, 60 ft
10 Squat Snatches, 115 lbs
Rest 2 mins
Rest 5 min. Then part 2. Scale to 3 wall climbs or 15 shoulder taps ea rd.
EMOM for 10 mins: Squat Snatch
Ring Dip (Weighted) 3-3-3-3-3 & AMRAP 15 mins: Push Press, Box Jumps and Runs
Ring Dip (Weighted) 3-3-3-3-3
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Focus must be on hips traveling below rings. Rings should touch armpits (shoulders below elbows). Do not bend forward and trap your hips. Scale to unweighted strict ring dips, bar dips, or dip negatives.
AMRAP 15 mins: Push Press, Box Jumps and Runs
Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m
Photo by @robcwilson
Happy 500th WOD to Joel! Perfect day to celebrate with the gang doing some running, pressing and jumping.
Results
Results cont
Ring Dip (Weighted) 3-3-3-3-3
Ring Dip (Weighted) 3-3-3-3-3
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Focus must be on hips traveling below rings. Rings should touch armpits (shoulders below elbows). Do not bend forward and trap your hips. Scale to unweighted strict ring dips, bar dips, or dip negatives.
FT: Power Cleans, Wall Balls, Kettlebell Swings & Power Clean 1RM
FT: Power Cleans, Wall Balls, Kettlebell Swings
For time:
25 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Wall Balls
25 Power Cleans
Power Clean 1 Rep Max
Power Clean 1 Rep Max
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Immediately after completing the chipper you have ONLY 5 attempts to find your highest 1RM. Do NOT exceed 5 lifts total including “warm-up” lifts. Time cap is 5 minutes post WOD.
Photo by @robcwilson
A little curveball today with a max lift after the WOD. Getting a limited number of attempts with a time limit while fatigued is a different type of test similar to what we saw in the Open. We will mix this format in periodically.
Inside the Leaderboard: The 2018 Open
A little curveball today with a max lift after the WOD. Getting a limited number of attempts with a time limit while fatigued is a different type of test similar to what we saw in the Open. We will mix this format in periodically.
Inside the Leaderboard: The 2018 Open