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Strength/Skill Every 1 min for 12 mins, alternating between: Even Minutes 1 Power Clean + 5 Front Squats Odd Minutes 10 Box Jumps Then 15 Snatches, 95/65 lbs 10 Box Jumps, 24/20 in 5 Bar Muscle Ups 10 Snatches, 115/75 lbs 10 Box Jumps, 24/20 in 5 Bar Muscle Ups 5…
Strength/Skill EMOM For 6 Minutes 5 Thrusters 115/75 Then 3 rounds for time of: 15 Deadlifts, 135/95* 15 Push-ups *Light deadlifts are often a struggle because it’s easy to get sloppy and it’s hard to gauge where your red line is. However, with the low reps and short time domain,…
Strength/Skill EMOM For 6 Minutes 5 Touch and Go Clean and Jerks 135/95* *If you can’t do these touch and go without putting the bar down and without pressouts, the weight is too heavy. Then 20 Box Jumps, 30/24 in 20 Medicine Ball Cleans, 20/14* 25 Push Jerks, 155/105 lbs 20…
First 3 Rounds of the following Handstand push-ups Single-leg squats Row Calories Russian Kettlebell Swings (as heavy as you can go all 40 seconds unbroken) Box Jumps Perform the above as an interval with 40 seconds of work followed by 20 seconds rest rotating to the next exercise every minute. Then…
Strength/Skill Every Minutes on the Minute for 5 Minutes. 3 Position Squat Snatch Immediately followed by a 5-minute EMOM of overhead squats Use the same weight and squat snatch the first rep * Three position snatch is 1 from the power position, 1 from the knee with 3-second pause and one from the ground. No…
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…
