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Working in Teams of Three Complete the following Buy In Team Karen 150 Wallballs 20/14 One person working at a time. Record time with a 10 minute time limit. With 10 minutes on the clock perform the following: Pendlay Total Max Effort Back Squat Max Effort Push Press Max Effort Clean (squat or power whatever…
Strength/Skill Alternating Every Other Minute for 10 Minutes Even 5 Clusters @80% of squat clean* Odd 8 burpee box jumps *These are meant to be very heavy. If you can do all 5 without concern for a missed rep you’re weight is too light. Then 11.4 Complete as many rounds as possible in 10 mins…
Strength/Skill Alternating Every other minute for 12 minutes Even 1 Power Snatch + 3 Overhead Squats Odd 10 Bar-facing burpees Yes, same as last week but go heavier. Then 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, 50/35 lbs Bar Facing Burpee In the time remaining perform the following 18.2a Max Effort Power Clean Time…
Strength/Skill Complete as many rounds as possible in 20 mins of: 30 Wall ball shots, 20/14 30 Sumo deadlift high-pull, 75/55 30 Box jump, 24/20″ box 30 Push press, 75/55 30 Push-ups 10 Back squat @ Bodyweight Then 16.2 Complete as many rounds as possible in 7 mins of: 10 Power Snatches, 75/55 lbs 3…
Strength/Skill 8 Minute AMRAP of the following: 12 Air Squats 8 V-ups 8 HR Push-ups Please maintain the proper Rx range of motion in this drill. It’s very easy to do this poorly and accumulate a bunch of crappy no reps so please slow down (just a little) and make every rep count. Then From…
Strength/Skill Every 90 Seconds for 15 minutes. Squat Snatch: 2 reps @ 80% 2 reps @ 85% 2 reps @ 90% 2 reps @ 95% 2 reps @ 90% Immediately into Front Rack Lunges (% is of one rep snatch) 2 reps @ 60% 2 reps @ 70% 2 reps @ 75% 2 reps @…
Working in teams of 2 300 Double Unders (Switch after any miss or when desired must finish all doubles before moving to the bar) Ground to Overhead 15000/12000 (Pick weight but choose wisely. Perform in a you go I go fashion one rep at a time) 300 Double Unders Buyout (or WOD 2) Coe 10 rounds…
Strength/Skill Alternating Every Other Minute for 10 Minutes Even 5 Front Squat @80% Odd 8 burpee box jumps Then 15.4 AMRAP in 8 minutes 3 Handstand Push-Ups 3 Cleans (185/125 lb) 6 Handstand Push-Ups 3 Cleans (185/125 lb) 9 Handstand Push-Ups 3 Cleans (185/125 lb) 12 Handstand Push-Ups 6 Cleans (185/125 lb) 15 Handstand Push-Ups…
Please check mindbody and Facebook for possible cancellations. If Shawnee Mission Schools are closed so are we at 530am. Strength/Skill Alternating Every other minute for 12 minutes Even 1 Power Snatch + 3 Overhead Squats Odd 10 Bar-facing burpees Then 5 rounds for time of: 21 Back Squats, 135/95* 1 Rope Climb, 15 ft *Bar…
First Complete as many rounds as possible in 20 mins of: 50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Power Cleans, 145/100 lbs 20 Jerks, 145/100 lbs 10 Snatches, 145/100 lbs 10 Muscle-ups* *These are ring muscle ups but if you want…
