Strength Deadlift 8 Reps @ 50% 6 @ 60% 4 @ 70% 2 @ 80% 2 @ 90% Conditioning Partner WOD – Team Series 17.3 For time: 50 Synchronized Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 50 Synchronized Wall Balls 20 Power Cleans (185#/133#) 50 Synchronized Wall Balls 10 Power Cleans (225#/153#) Scaling the Power …
Strength A. Quickly build to today’s 1RM Strict Press B. 3 x Max Reps @ 65% of A – Every 3:00 Conditioning For time: 1000m Row 21-15-9: Shoulder-to-Overhead (135#/93#) Bar Facing Burpees
Strength Back Squat 5 x 5 @ 75% 3RM + 5-10# (heavier than last week) Conditioning 10:00 AMRAP: 35 Double Unders 15 Kb Swings (53#/35#) 15 Goblet Squats (53#/35#)
Team WOD In teams of three, complete AMRAP in 30:00 of: 210 Calorie Row 150 DB Snatches (50#/35#) 90 Burpee Box Jumps Overs (24″/20″)
Strength A1. 5 x 8-10 Bench Press @ 7-8 RPE Rest :30 A2. 5 x 6-8 Strict Pull-ups Rest :90 Conditioning “Balls to the Wall” For time: 50 Wall Balls (20#/14#) 100yd Shuttle Sprint (10 x 10yd) 40 Wall Balls 80yd Shuttle Sprint 30 Wall Balls 60yd Shuttle Sprint 20 Wall Balls 40yd Shuttle Sprint …
Congratulations to our February Athlete of the Month – Maddy Cunningham-Reidy. Maddy has been working hard at C3 for a few years now, and her hard work and persistence is certainly paying off. She is getting stronger and her body composition has improved greatly, particularly over the past 12 months. Maddy has been putting her …
February 2018 Athlete of the Month – Maddy Cunningham-Reidy Read More »
Strength Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 85% Conditioning A. 7 minute AMRAP: 30 Clean & Jerks (155#/103#) Max Rep Bar Facing Burpees with remaining time Rest 5:00 B. 7 minute AMRAP: 50 Bar Facing Burpees Max Rep Clean & Jerks with remaining time …
Partner WOD Working at the same time, each partner must complete the following for time: 1000m Row + 100 Double Unders 800m Row + 80 Double Unders 600m Row + 60 Double Unders 400m Row + 40 Double Unders 200m Row + 20 Double Unders Partners will start at different task – Partner A will …
Strength Back Squat 5 x 5 @ 75% of last weeks 3RM Conditioning 5 rounds for time: 12 Thrusters (95#/63#) 12 Toes-2-Bar 12 Box Jumps (24″/20″)
Partner WOD Complete for time – switching every 1:00 with your partner: 100 Calorie Row 100 Hang Power Cleans (135#/93#) 100 Bar Facing Burpees
