Strength/Skill 5 x 5 Squat Do these heavy as possible but do not rest more than 90 seconds between sets. If you have to take more than 90 seconds between sets or you aren’t hitting depth it’s too heavy. Note to our stronger people: While it takes more time for a person to warm up…
DetailsStrength/Skill Every 90 seconds for 9 Minutes: 2 Power Snatch 1 Squat Snatch 2 Overhead Squat Perform the entire complex touch and go and work to a max for the complex. No misses and pressouts are misses Then 4 rounds for time of: 20 Wall Balls 20/14 14 Box Jump Overs 24/20″ Rx+ 30/20 and…
DetailsWarmup Fran 21 15 9 Thrusters 95/65 Pullups Absolute 10 Minute Time Limit Then at 20 minutes perform the following Tommy V For time: 21 Thrusters, 115/75 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115/75 lbs 9 Rope Climbs, 15 ft 9 Thrusters, 115/75 lbs 6 Rope Climbs, 15 ft Senior Chief Petty Officer Thomas…
DetailsStrength/Skill
4 x 8 Squat
Use 80% of Tuesday’s weight
Then
3 rounds for time of:
10 Hang Cleans, 115/75 lbs
25 Push-ups
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Mobilize for Saturday
Strength/Skill
Alternating Every Other Minute on the Minute
5 Touch and Go Deadlifts 75%
10 Dumbbell Box Step Ups 35/20 and 24/20
Then
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Box Jumps
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10 x 10 Russian Kettlebell Swings Heavy as possible.
Bench Press Waveload Every Minute on the minute perform the following sets. 8-7-6-5-4-3-2-1 Warm up to a max set of 8 then keep that weight for the remainder of the emom. Note: This is not a classic ladder with decreasing reps and increasing weight. It’s meant to be on the minute with the same weight…
DetailsStrength/Skill 5 x 8 Squat Keep these at moderate weight and make them look good Then 9 OHS @ 155/105 42 Double Unders 15 OHS @ 135/95 42 Double Unders 21 OHS @ 95/65 42 Double Unders The overhead squats must all start from the floor. If you can’t get the weight overhead from the…
DetailsStrength/Skill Every 90 seconds for 9 Minutes: 5 touch and go squat cleans Accuracy not speed or max weight is the goal. No bonus points for finishing fast. Then 3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Bar Over Burpees At exactly 10 minutes on the clock perform Annie 50-40-30-20-10 Double…
DetailsAshley’s Birthday WOD This was all Ashley’s idea so blame her if it’s too hard. Seriously this is a lot of sets and reps so be smart scale what you need to and grab a partner and split it up. Solo or in Teams of 2 50 Single Arm Dumbbell Thrusters (50/35lb) 50 Pull-ups 50…
DetailsStrength/Skill 3:00 to complete: 25 Wall Balls 1 Squat Clean and Split Jerk @ 65% 3:00 to complete: 50 Double-Unders 1 Squat Clean and Split Jerk @ 75% 3:00 to complete: 20 6″ Target Burpees 1 Squat Clean and Split Jerk @ 85% 3:00 to complete: 15 Med Ball Cleans 20/14 1 Squat Clean and…
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