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…
Strength/Skill Every Minute on the Minute for 10 Minutes. Power Clean & Power Jerk for load: 2 reps @ 60% 2 reps @ 65% 2 reps @ 70% 2 reps @ 75% 2 reps @ 70% Immediately into Front Squats (Power Clean bar from the floor then squat) 2 reps @ 60% 2…
ength/Skill Alternating Every other minute for 12 minutes Even 3 Squat Cleans Odd 10 Bar-facing burpees Then “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups* 10 Hang power cleans, 135/95 *I know it’s been a hard week on our hands so if necessary scale muscle ups to…
Strength/Skill
Bench Press 4 x 5
All sets as heavy as possible.
Then
For time:
25 Pull Ups
50 Dead Lifts 135/95
50 Push Ups
50 Box Jumps 24/20
50 Floor Wipers 135/95
50 Dumbbell Snatch 50/35
25 Pull Ups
Buyout
Narrow Grip Bench Press 4 x 8
Triceps 4 x 8
