Strength Bench Press 10 x 3 Use 60-70% weight. Goal is to continue to move the bar fast rather than to challenge absolute strength. Then Power Elizabeth 21-15-9 reps, for time of: Power Clean, 60 kg Ring Dips Buyout 4 x 12 Triceps Extensions 2 x 1000m row Row easy for 1 minute between 1000m…
Strength/Skill
EMOM 10 Minutes
Snatch Deadlift + Snatch – 75% x (2+1)
Then
21-15-9 reps, for time of:
Burpee Box Jump Over, 24/20 in
Power Snatch, 95/65 lbs
Overhead Squat, 95/65 lbs
Then
3 Minute AMRAP Kettlebell Snatches 24/16kg
Strength
Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
Rest no more than 90 seconds between sets
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
Buyout
Row 4 x 500.
Row an easy minute between 500m pieces.
DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105…
Strength
Deadlift 5 x 5 @ 75%
Then
21-18-15-12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Push-ups
Buyout
Banded Good Mornings x 200
Strength/Skill Every Minute on the Minute for 7 Minutes 3 Squat Clean Thrusters Start at 50% and increase weight 5-20 pounds a set until you can’t complete 3 reps then drop weight until you can. Then 4 rounds for time of: 7 Squat Cleans, 75% 1RM 14 Burpee (Bar Facing)s 1 Gasser Rest 1 minute…
Strength
Bench Press 8-8-8-8
Bent Over Barbell Row 8-8-8-8
Then
For time: 100 Double Unders
30 Toes-to-bars
75 Double Unders
15 Muscle-ups
50 Double Unders
Buyout
4 x 500 row 1 minute light rows between sets
4 x ME weighted pullups
Strength Every Minute on the minute for 10 minutes 2 Power Snatch then 3 overhead squats @ 50%* * add 5 to 10 lbs each set until you can’t complete the set then drop weight until you still can. Then Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10…
Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…
Strength
Squat 8 at 75%, 6 at 80%, 4 at 85% 3 at 95%, 2 at 97% 1RM
Then
5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs*
*Lunges can be done with the bar in either the front or back rack
Buyout
2 minute challenge
Wall Walks
