A. 21-15-9 Clean and Jerk (135/95) 400 Meter Run Conditioning – For Time: 1000m Row 100 Double Unders 800m Run
1. 3 x 3 : Down & Up High Pull Muscle Snatch (Hip) OHS Hang Power Snatch OHS Power Snatch 2. Power Snatch – 2RM 5 – min AMRAP 10 Power Snatch (75/55) 5 Burpees Rest 3 – min 5-min AMRAP 10 Power Snatch 5 Burpees *Try to match your score * 1. 3 x…
Run 1 mile for time Then…, Squat – 1 x 30 @ last weeks 20 reps Then…, Strict Press – In teams of 3 find a HS in 15 min Then…, AMRAP in 8 min of…, Deadlift – 75% (Off Of 3RM) x 5 Clapping Push-ups x 10 V-up Sit-ups x…
A. Thruster B. In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5 Burpees 7 Box Jump Overs 9 Goblet Squats Midline work Accumulate 3 minutes Weighted Plank Hold (45, 25)
A. Superset 5×8 Pendlay Row-Demo ( 5×10 Ring Dips B. For time: 75 Double unders 150 Walking lunges 75 Double unders 10 minute Cap Cash out: Accumulate 2 minutes in an L-sit hold Post load, time to Comments.
When: September 17th – November 18th Who: EVERYONE! It’s a Nationwide Competition Perks: Nutritional guidance, goal setting, performance and nutrition tracking online! Prizes: All participants get a start up pack worth over $100 in products, gift cards and discounts to kick start the challenge. Each week, over $10,000 worth of prizes such as;…
5.14.16 WOD
Saturdays Schedule: 8am, 9am, 10am, 11am classes General Warm-up # 2 Back Squat 73% x 20r Then…, “Teams of 2” With a 30 Minute Running Clock: 20 Double Unders 10 Pull-ups (Any Style) 5 Flying or Explosive or Plate Push-ups 10 Alt Db Snatch or Kb Snatch E/S…
Bulletproof Shoulders Then…, Strength Bench Press – 80% (Of 1RM) x 4r x 5s Then…, Functional 3 Sets NFT A1. Kneeling Paloff Press x 10 E/S A2. Kneeling KB Chop x 10 E/S B1. Kneeling Arnold Press x 10 https://youtu.be/6Z15_WdXmVw Then…, Metcon 6:00 Cap 50 Double-Unders 15 Burpees 40…
8.16.14 WOD
In teams of three, with only one partner working at a time, complete: 100 Kettlebell Swings (70/53 lbs) 25 Synchronized Burpees 400 Meter Run 100 Dumbbell Shoulder to Overhead 25 Synchronized Burpees 400 Meter Run 100 Wall Balls 20/14 25 Synchronized Burpees 400 Meter Run