Category: WOD
Strict Pull-ups: 5×5 & AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Thrusters
AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Thrusters
Complete as many rounds as possible in 15 mins of:
Run 200m
12 Sumo Deadlift High-pulls (75#/55#)
9 Thrusters (75#/55#)
BTWB
Photo by @robcwilson
Congrats to Bob T. and Fiona who both hit their 100th WOD this past week!
Jill was giving away puppies at the 6pm class today!
Dave Castro Hints at Changes to 2018 Regional Format in Reebok Interview
Advanced RX: EMOM for 6 mins: Squat Cleans, Front Squats and Push Jerks & FT: Clean & Jerks, Pull-ups, Push-ups and Air Squats
Advanced RX Class:
Every 1 min for 6 mins: Squat Cleans, Front Squats and Push Jerks
Every 1 min for 6 mins do:
1 Squat Clean
1 Front Squat
1 Push Jerk
* Complex 1+1+1
FT: Clean & Jerks, Pull-ups, Push-ups and Air Squats
For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump Overs
Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump Overs
In 20 mins do:
Run, 1 mile (alternate 400m runs with partner)
then in the remaining time, AMRAP of:
6 Clean & Jerks (135#/95#)
12 Box Jump Overs (24″/20″)
*As a team of 2, complete the 1 mile run alternating 400m with your partner (one runs 400m, one rests) then complete the AMRAP in the remaining time. Share the reps however you like, but one works while one rests.
Every 1 min for 6 mins: Squat Cleans, Front Squats and Push Jerks
Every 1 min for 6 mins: Squat Cleans, Front Squats and Push Jerks
Every 1 min for 6 mins do:
1 Squat Clean
1 Front Squat
1 Push Jerk
* Use new mats
Deadlift 3-3-3 & FT: Deadlifts, Run and Double Unders
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no dropping last rep.
FT: Deadlifts, Run and Double Unders
For time:
18 Deadlifts (205#/145#)
Run 200m
25 Double Unders
15 Deadlifts
Run 200m
25 Double Unders
12 Deadlifts
Run 200m
25 Double Unders
9 Deadlifts
Run 200m
25 Double Unders
6 Deadlifts
Run 200m
25 Double Unders
3 Deadlifts
Run 200m
25 Double Unders
* Touch and Go, no dropping last rep.
Squat Snatch 1-1-1 & 3 RFT: Power Snatches, Bar Muscle Ups and Runs
Squat Snatch 1-1-1
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Power Snatches, Bar Muscle Ups and Runs
3 rounds for time of:
8 Power Snatches (115#/75#)
7 Bar Muscle Ups
Run 400m
BTWB
Photo by @robcwilson
Regionals starts tomorrow!
How to Watch the 2017 Regionals
Lifting: 1 Hang Power Clean + 1 Hang Squat Clean & Alt EMOM: Rows, Handstand Push-ups, and Wall Balls
Lifting: 1 Hang Power Clean + 1 Hang Squat Clean
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1+1. Use new mats.
Alt EMOM: Rows, Handstand Push-ups, and Wall Balls
Every 1 min for 18 mins, alternating between:
Row 150m
8 Handstand Push-ups
15 Wall Balls (20#/14#)
Back Squat : 1 Rep Max & AMRAP 8 mins: Toes-to-bars, Push Press and Walking Lunges
AMRAP 8 mins: Toes-to-bars, Push Press and Walking Lunges
Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
10 Push Press (115#/75#)
20 Walking Lunges
BTWB
Photo by @robcwilson
So much red ink! Love seeing so many 1RM PR’s and close to PR’s after a solid month of targeting the back squat. With the weekly cycle of 10, 7, 5, 3, and 1 rep maxes we have seen some big gains for squatting. We will continue to back squat often but also will start a new cycle next week with the Front Squat using the same rep schemes we just completed. Then we will see how our Cleans improve.
Regionals start this Friday!
Lifting: Bench Press and Bent Over Barbell Rows and 5 RFT: Pull-ups, Front Squats and Lateral Burpee (Over Barbell)
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
Alternate lifts each set
BTWB
5 RFT: Pull-ups, Front Squats and Lateral Burpee (Over Barbell)
5 rounds for time of:
10 Pull-ups
10 Front Squats (115#/75#)
10 Lateral Burpee (Over Barbell)
BTWB
Photos by @robcwilson
Hey check out Brian’s cool…mats?! (No not shoes, we all know he has all the cool shoes). These tiles are the new thicker floor samples we are testing to see how they mitigate shock and vibration. Please use these for heavy lifts or loads overhead of 95# or greater. IF they do the trick we may end up covering the existing floor with these. So excited! #sarcasm
How Much is a Top Seeding at Regionals Worth?