Strength Front Squat 5 x 3 @ 85% (this means heavy) Then 5 rounds for time of: 30 Kettlebell Wall Ball Substitute 24/16kg 5 Burpees Today is also the start of our 2nd annual 10,000 swing challenge. You can count this wod for 150 swings and combined with the buyout you are on your way…
Strength/Skill
Every Minute on The Minute for 10 Minutes:
3 Position Clean + Jerk, 75% 1RM
Then
3 rounds for time of:
12 Chest-to-bar Pull-ups
21 Burpee Box Jumps, 30/24 in*
* Step up are an acceptable scaled option but not Rx
Buyout
10 x 10 Russian Kettlebell Swings (heaviest possible)
Strength
Back Squat – 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Then
Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 95/65 lbs
6 Overhead Lunges, 95/65 lbs
5 Box Jumps, 24/20 in
Buyout
4 x 15 Romanian Deadlift
Gym Closed Monday December 29 all day. No WOD No Barbell Club No open gym.
See you Tuesday Afternoon at 4:30.
Strength
Push Press 10 x 3 @ 50-60%
Move as explosively as possible. Not jerks or second knee bends
Then
5 rounds for time of:
30 Back Squats, 115/85 lbs
10 Squat Snatches, 115/85 lbs
10 Burpee Box Jumps
Buyout
4x ME Handstand hlods
Strength Pause Front Squat 7×3 at 70-80% 1RM Count to 3 at the bottom and stand up as quickly and as athletically as possible. Then 5 rounds for time of: 50 Double Unders 10 Sumo Deadlifts, 225/155 lbs 15 Kettlebell Swing (Russian)s, 32/24 lbs Buyout 3 x 1 minutes weighted planks 3×10 hanging hollow arch…
Strength
Bench Press 10×3 at 60% 1RM
Then
Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg
Buyout
4 x 12 Triceps Extensions
Strength/Skill
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans, 70-85% 1RM
Then:
10 rounds for time of:
10 Box Jumps, 24/20 in
10 Pull-ups
Buyout
4 x ME L sit hold
4 x ME ring to chest pull ups or ring to chest ring row
Strength
Determine your 3 rep max in the Squat
Then
20 minute partner AMRAP
Partner 1 performs:
5 burpees 10 box jumps (24″/20)
15 air squats 1 clean and Jerk (135#/95)
Partner 2: rests
Partners will switch and complete the following while adding one rep onto the clean and jerks every round.
One round is completed when both partners finish the sequence.
