Strength Back Squat 5 x 8 Start around 60% for the first set. Work up to a max effort set of 8 on the fourth set and then drop 10% from wherever you did on the 4th for the final. Then Randy 75 Snatches for Time 75/55lbs Buyout 4 x 10 strict upright rows. go…
DetailsSkill/Strength 3 Position Squat Clean + Split Jerk Work up to 75% of Clean and Jerk and do two squat cleans at each position (pop, knee, floor) No touch and go and drop bar for grip if necessary. Then Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15…
Detailsvia GIPHY Skill Special guest instructor Cassady Curtis will teach some basic (or most of us) not so basic tumbling movements. Then 5 minute AMRAP Burpee Broad Jump for max distance Rest 1 minute and repeat the above with the goal of matching or surpassing the distance covered in the first AMRAP Buyout Flight Simulator* *Don’t…
DetailsSurprise Team WOD. Show up and don’t ask.
Squats for buyouts!
Oh a long run or row would be nice as well.
Strength Determine 1 rep max kettlebell press If you can press the 48kg go for max reps. Record weight for both right and left arms. ANY BEND IN THE KNEE WHATSOEVER CONSTITUTES A NO REP. IN OTHER WORDS NO PUSH PRESSES. Then 2 rounds for time of: Thruster, 75/55 lbs, 2 mins Kettlebell Snatch, 24/16…
DetailsStrength 4 sets of 4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 2:00 between sets *Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back…
DetailsStrength Snatch Pull 2 @ 70%, 2 @ 80%, 2 @ 90%, 2 @ 100%, 2 @ 110%, 2 @ 120%, 2 @ 130%* *Percent of Full Snatch. Squat, Split, Power or Slop whatever is your best ever Then Josh 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9…
DetailsStrength/Skill 5X1 Push Press + 2 Push Jerks + 3 Split Jerks w/ 3 count overhead hold on all reps Yes that’s correct hold every rep for 3 seconds overhead. Work to max weight for this complex Then In 12 mins do: 4 minutes Max effort unbroken Wall Balls, 20/14 lbs* then in the remaining 8…
DetailsStrength 4 sets of 4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 2:00 *Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. Then…
DetailsStrength
Strict Handstand Push Ups 5 sets of 5 .
Then
7 RFT
10 TTB
8 ring dips.
