Strength/Skill
EMOM for 10:00 Alternating between:
1 power snatch + 5 overhead squats
7 Toes To Bar
Then
10 rounds of:
10 Burpee Box Jumps 24/20″
20 Russian KBS 32/24kg
Buyout
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean
10000 Kettlebell Swing Challenge Continues. You need to have performed 2664 by the end of the 8th to be on schedule to succeed! Got to have goals! Also, the 8th is the drop-dead day to get a shirt when you sign up for the worldwide wod on the 20th. The first half of the week…
Linda (AKA Three Bars of Death) 
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight
Strength/Skill
Squat 5 x 5
Use 70% of heaviest weight used on Wednesday
Then
15-12-9 of:
Thrusters 115/75#
C2B Pullups
Rest 2:00
9-12-15 of:
Thrusters 115/75#
C2B Pullups
Buyout
Row or Run
Strength/Skill EMOM for 7:00 (7 total sets): 1 Power Clean* *Begin at 70% of 1RM Power Clean and add weight each minute until max effort for the day or miss When you miss, subtract 10-20# and complete the remainder of the EMOM. Rest 2:00 before beginning next segment. 1:00 ME Power Clean @ 80% of…
Strength/Skill Squat 5 x 5 Heaviest possible for all 5 sets Then 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand…
Strength/Skill EMOM for 7:00 1 Power Snatch* *Begin at 70% of 1RM Power Snatch and add weight each minute until max effort for the day or miss When you miss, subtract 10-20# and complete the remainder of the EMOM. Rest 2:00 before beginning next segment. 1:00 ME Power Snatches @ 80% of the heaviest single from…
The 10,000 Swing Challenge is on for 2018. Here are the rules for the 2017 Challenge. Athletes must complete 10,000 kettlebell swings between January 1 and January 31st of 2017. Kettlebell weight must be equal to or greater than RKC snatch test weight. LINK TO TEST WEIGHTS Any style swing is permitted. Russian Hardstyle,…
McGhee
Workout of the Day
Complete as many rounds as possible in 12 mins of:
10 Dumbbell Snatches, 50/35 lbs
50 Double Unders
Rest Exactly 5 Minutes
Then
Death by 10 meters
Buyout
Squat 5 x 5
(Perform 50 double unders between sets and use 70% of load used on Wednesday)
