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Dirty Thirty For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings 16/12 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/35 30 Back Extensions (AKA straight leg GHD. Substitute good mornings with empty bar. Either way go slow on these.) 30 Wall Balls, 20/14 30 Burpees 30 Double Unders As you might…
Strength/Skill Squat 5 x 5 @ 60% Keep these light we just want to keep up our squat strength and want full recovery for whatever 19.2 might be tomorrow Then 21-15-9 reps, for time of: Power Clean, 95/65 lbs Push-ups* *Yes this will be a quick wod, it’s meant to be. However,…
Strength/Skill Every minute on the minute for 10 minutes 1 Clean & Jerk, 85% 1RM* *If you feel good, go heavier but no max efforts. In other words, do not put anything on the bar that you might miss. If you miss drop weight and make the lower weight before going back up.…
Strength/Skill 8 Minute AMRAP alternating between the following: 40:20 sumo high pull deadlifts 75/55 40:20 wall balls 30/20* *Make sure you hit both height and depth with 20/14 before you grab the bigger balls. If you are challenged with height and/or depth with the regular-sized Rx ball please scale weight. Also, DO…
Strength/Skill Every Minute on the Minute for 10 Minutes. 5 Hang squat cleans Keep these somewhat light BUT heavier than whatever weight you are going to use in the WOD and focus on full extension and getting under the bar quickly. Then 3 Rounds for time of: 10 Hang Cleans 115/85…
Working in teams of two for time: Run 800 30 Chest to Bar Pullups 30 Double Unders 30 Deadlifts, 135/95 lbs 30 Handstand Push-ups 30 Box Jumps, 30/24 in 30 Hang Power Cleans, 135/95 lbs 30 Back Squats, 135/95 lbs 30 Dumbbell Thrusters 50/35 lbs (single bell) 30 Shoulder-to-Overheads, 135/95 lbs 30 AbMat Sit-ups…
WORKOUT 20.1 WORKOUT VARIATIONS 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees Rx’d (Rx’d Ages 16-54) 95/65 Scaled (Scaled Ages 16-54) 65/45, may step over bar on burpees Teenagers 14-15 65/45 Scaled Teenagers 14-15 45/35, may step over bar on burpees Masters 55+ 65/45 Scaled Masters 55+ 45/35 may step over bar on…
Strength/Skill Squat 4 x 5 @ 70-75% Perform 50 double unders between sets. This is not for time but does have a 20-minute time cap Then Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpees Buyout Mobilize anything and everything that’s sore or hurts. 20.1 is tonight…
First 3 rounds for time of: 15 Power Snatches, 95/65 lbs 15 Thrusters, 95/65 lbs 10 Minute Time cap 5 Minute Rest Then 2 Bar Muscle-Ups 2 Cleans (135/95 lb) 2 Bar Muscle-Ups 2 Cleans (155/105 lb) 2 Bar Muscle-Ups 2 Cleans (185/125 lb) 2 Bar Muscle-Ups 2 Cleans (225/145 lb)…
First 8 Minute AMRAP of the following: 10 Air Squats 10 Target Burpees* 10 Handstand Pushups 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. *Open…
