Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Back Squats, Burpees and Rows
For time:
30 Back Squats (135#/95#)
50 Burpees
Row 1000m
Category: WOD
Back Squat 7-7-7
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Clean & Jerk 5×1 & 5 RFT: Kettlebell Clean & Jerks and Muscle-ups
Advanced RX Class:
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Kettlebell Clean & Jerks and Muscle-ups
5 rounds for time of:
10 Kettlebell Clean & Jerks (Pair 53#/35#)
3 Muscle-ups
BTWB
Photo by @robcwilson
Today’s WOD is a main site workout that features double kettlebell clean and jerks. Watch Sara S. complete this workout in under 5 minutes:
Sara Sigmundsdottir Does 170316
Team WOD: Runs, Power Clean & Jerks, Box Jumps
Team WOD: Runs, Power Clean & Jerks, Box Jumps
As a Team of 2 complete for time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3-3 & Rankel
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go. Use as a warm-up. Don’t drop last rep. Use mats.
Rankel
Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m
Post total rounds.
U.S. Marine Corps SGT John Rankel, 23, of Indiana, based out of Camp Pendleton, CA, was killed 6/7/2010, while supporting combat operations in Afghanistan.
Lifting: 1 Squat Clean + 1 Front Squat & Every 3 mins for 15 mins: DB Front Rack Walking Lunges and Double Unders
Lifting: 1 Squat Clean + 1 Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1
Every 3 mins for 15 mins: DB Front Rack Walking Lunges and Double Unders
Every 3 mins for 15 mins do:
20 Dumbbell Front Rack Walking Lunges, pick load
40 Double Unders
BTWB
Photo by @robcwilson
The Online Qualifiers workouts have been announced: 2017 Qualifier Workouts
Bench Press 5-5-5 & 18-15-12-9-6: Handstand Push-ups, Box Jumps, Wall Balls and Toes-to-bars
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Handstand Push-ups, Box Jumps, Wall Balls and Toes-to-bars
18-15-12-9-6 reps, for time of:
Handstand Push-up
Box Jump (24″/20″)
Wall Ball (20#/14#)
Toes-to-bar
Back Squat 10-10-10 & Row 2k
Back Squat 10-10-10
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 2k
For time:
Row 2000m
This is an all out effort for time.
BTWB
Photo by @robcwilson
More benchmark lifts and workouts continue this week. Finding a 10RM squat and setting a 2k row will allow you to set targets for a wider range of reps and distance while also working strength and conditioning in a domain we don’t often hit.
Hang Squat Snatch 2-2-2-2-2 & AMRAP 12 mins: Chest-to-bar Pull-ups, Push-ups and Front Squats
Hang Squat Snatch 2-2-2-2-2
Hang Squat Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Chest-to-bar Pull-ups, Push-ups and Front Squats
Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
10 Push-ups
15 Front Squats (45#/33#)
BTWB
Photo by @robcwilson
This Thursday we will learn the workouts for the Teens and Masters Online Qualifier. Here’s to hoping for some well programmed and fun workouts for Eva (as well as ones to program for the gym).
Regionals invites are all set. They will begin May 19 with the West Regional being held in Portland June 2-4.
Get Your Regional Tickets Now!
Working on the rope climb? The Rope Climb (Basket)
Ben Smith does Heavy “Amanda” (Snatches and Muscle-ups): Ben Smith Scales Up Today’s Workout