Strength
Take 20 Minutes to determine a 1 rep max of the following:
Squat
Then
Fran
21-15-9 reps, for time of:
Thrusters, 95/65 lbs
Pull-ups
Buyout
Squat
3 x 5
Work heavy as possible and continue tempo work of 2 counts down and 2 counts up.
Run or row 200 between sets.
Bert For time in pairs of two or three: 50 Burpees Run, 400 m 100 Push-ups Run, 400 m 150 Walking Lunges Run, 400 m 200 Air Squats Run, 400 m 150 Walking Lunges Run, 400 m 100 Push-ups Run, 400 m 50 Burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle,…
Strength Deadlift 5 x 3 All sets as heavy as possible working up to a 3 rep max on the 4th set with a drop set on the 5th. Then Buy In: (before every round) 5 x Burpee Box Jumps 24/20 0:00 – 2:00 AMRAP of the following complex without putting the bar down (there…
Strength/Skill Every minute on the minute for 12 minutes 1 Power Snatch Go heavy as you can while maintaining solid lockouts and one-minute intervals. No misses or pressouts. If you are pressing the bar at the top you are doing one or more and possible ALL of the following regardless of how light the bar…
Strength Bench Press 5 x 3 All sets as heavy as possible working up to a 3 rep max on the 4th set with a drop set on the 5th. Then 21-15-9 reps, for time of: Deadlift, 155/105 lbs Hand Release Pushups Buyout Narrow Grip Bench Press 3 x 5 Work heavy as possible…
Strength/Skill Every minute on the minute for 12 minutes 1 Power Clean and Split Jerk Go heavy as you can while maintaining solid lockouts and one-minute intervals. Note: Same as last week but a little heavier and a little better. Then Run 800m Then 8 rounds of: 3 Power Cleans 155/105 6 Pushups 9 Air…
Strength Squat 5 x 3 All sets as heavy as possible working up to a 3 rep max on the 4th set with a drop set on the 5th. I know how tempting it is to go for a one rep max when you feel amazing and you’re the third set at 95% ish of your…
Zeus 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High-pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55 lbs 30 Row Calories 30 Push-ups 10 Back Squats, 1x bodyweight Work as a team or individual with an absolute 45 minute time limit. U.S. Army Specialist David E.…
Strength Deadlift 5 x 5 All sets as heavy as possible working up to a 5 rep max on the 4th set with a drop set on the 5th. Next week we go to sets of 3 on the classic power lifts and max singles the week after so please no matter how tempting to,…
Join us at 8:30 am for a special July 4th workout and help say goodbye to one of our coaches and long term members Alex Divine and his wife Courtnee The Divine Farewell WOD 4-man Teams (1776 total reps) Russian Kettlebell Swings (32/24) Box Jumps (24/20) Air Squats Push-Ups Snatches (95/65) Burpees Pull-Ups ABMat Sit-Ups…
