Strength/Skill Squat 5 x 5 @ 70% Then Complete as many rounds as possible in 7 mins of: 8 Dumbbell Thrusters, 50/35 lbs 30 Double Unders Rx+ = Double bells Rest Exactly 3 Minutes Then 4 rounds for time of: 25’ Dumbbell Lunges 50/35 20 Burpees Rx+ = Double bells Buyout 4 x ME Handstand…
DetailsStrength/Skill Alternating EMOM for 10:00 of: Even – 1 Javorek Complex (start 75/55 and increase if you can) Odd – 10 Bar Facing Burpees If you fail to complete the task in the given minute stop and move on. Then For Time with an absolute 15-minute time cap: 1 Clean and Jerks 135/95 1 Round…
DetailsPlease make sure to submit open scores as soon as possible. The open has zero tolerance for any scores submitted after 7 pm central time. If you have a score but plan on repeating go ahead an submit the score you have. You can always change it later. Also, it’s not too late to register. I will…
Details“Morrison” (Partner) WOD
75-60-45-30-15
Wall Ball Shots (20/14)
Box Jumps (24/20)
Kettlebell Swings (24/16)
“Morrison” (Solo)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (24/16)
WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Teenagers 14-15:…
DetailsStrength/Skill
Squat
5 x 5*
*Stay light 18.1 is tomorrow.
Then
Jeremy
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee
Buyout
Mobilize and roll anything that’s sore or tight and be ready for the unknown tomorrow!
Strength/Skill
Alternating EMOM for 10:00 of:
Even – 7 Med Ball Cleans
Odd – 30 Double-Unders
Then
Complete as many rounds as possible in 7 mins of:
5 Clean and Jerks, 135/95 lbs
7 Box Jumps 24/20
10 Push-ups
Buyout
Bench Press 4 x 5*
Triceps 4 x 8*
*Keep these pretty Light
Strength/Skill Alternating EMOM for 12:00 of: Even – 3 Power Clean & Jerks @ 70%* Odd – 12 Bar Facing Burpees *No touch and go in the cleans. Set up every time. Remember to be quick, don’t hurry. Then For time Row 1000 Meters Then immediately proceed to 30 C2B Pullups 30 OHS 115/75# 30…
DetailsThe Open Starts Thursday Night and the gym will do the Open workouts on Fridays. We will have Sunday open gym at noon for any makeups or redos. If you need to do a repeat or makeup next Monday let me know as we won’t be doing open workouts during regular class hours other the on…
DetailsEvery 1 min for 32 mins, alternating between:
25 AbMat Sit-ups
Row, 100 m
20 Air Squats
30 Double Unders
Rx+
10 TTB
200m row
10 pistols
50 DU
