Strength/Skill Every 90 seconds for 9 minutes 1 Squat Clean + 1 Split Jerk Work up to the biggest weight you are 100% confident you can get WITHOUT pressing out the bar. If you are close go ahead and try it one more time but don’t miss twice and don’t quit on a miss. That…
Bench Press
5 x 3
70%, 80%, 85%, 90% and max effort for 3.
No one rep maxes.
Then
:40 work :20 rest x 4 Rounds
Pull-Ups
Pushups
Air Squats
Burpees
Row Calories
Buyout
Dumbbell Bench Press
Strength/Skill Every 90 seconds for 9 minutes 1 Squat Snatch Work up to the biggest weight you are 100% confident you can get WITHOUT pressing out the bar. If you are close go ahead and try it one more time but don’t miss twice and don’t quit on a miss. That means drop weight even…
Strength The loads will be heavy to very heavy this week and we will back off a bit next week with the Yellow Brick Road competition next weekend. If you are competing in the Festivus this weekend start backing off the heavier percentages and scale heavier weights in the WODS midweek. Squat 5 x 3…
For time with a partner 20 Wallballs 20/14 Run 200 20 Hang Cleans 95/65 Run 200 20 Pushups Run 200 20 Box Jumps 24/20 Run 200 20 Kettlebell Snatches 24/16k Run 200 20 Air Squats Run 200 20 Hang Snatches 95/65 Run 200 20 Situps Run 200 20 Burpees Partner A Starts on the…
Strength Deadlift 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Pulling straps are OK and encouraged. Then For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Knee to Elbows* *Scale to knee ups then abmat situps. Rest 1 min between each cycle. Buyout 4…
Lasha Talakhadze 251kg Clean & Jerk 2016 European Weightlifting Championships Strength/Skill Every 90 seconds for 9 minutes 3 Squat Snatch (Pause At Knees) Work up to a max effort for the complex on the 5th set and drop weight on the 6th. Then For Time – 15 min Timecap 8 Clean and Jerk (115/75) 10…
Strength Bench Press 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Then Nancy 5 Rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Buyout 4 x 8 Dumbbell Bench Presses 4 x 8 Ring Rows (Feet on a box even with the bottom of rings. Elevating the feet…
Strength/Skill Take 15 minutes to perform the following 3 position Squat Clean 1 From ea. position top down. Pause for 3 seconds at the knee and DO NOT touch and go the floor rep. #1: 1 rep @ 50% #2: 1 rep @ 60% #3: 1 rep @ 70% #4: 1 rep @ 75% #5:…
Strength Squat 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Don’t sacrifice depth in exchange for Rx percentages. Then 800 Meter Run 50 Deadlifts (135/95 lbs) 40 Wall Balls (20/14) 50 Foot Right Hand Overhead DB Lunges (50/35) 50 Foot Right Hand Overhead DB Lunges (50/35) 40 Wall Ball Shots 50…
