Strength/Accessory 4 sets: Romanian Deadlift x 6 @ 40-50% DL Max Rest :30-:45 Russian KB Swings x 20 (AHAP) Rest :30-:45 V-Ups x 15-25 reps Rest :60-:90 Conditioning Partner WOD With a partner, complete as many rounds and reps as possible in 18 minute of: 12 Wall Balls (30#/20#) 12 Hang DB Snatches – 6 …
Strength Push Press 10 reps @ 50% 1RM 8 reps @ 65% 6 reps @ 75% 4 reps @ 80% 4 reps @ 85% 4 reps @ 85% Conditioning 2 rounds – each for time: 60/50 Calorie Row 20 Power Cleans (165#/113#) 600m Run Rest 3 minutes between rounds.
Strength Back Squat 5 reps @ 60% 1RM 3 reps @ 75% 1 rep @ 90% 5 x 4 @ 80% 1RM Conditioning 5 rounds for time: 9 Thrusters (115#/83#) 9 C2B Pull-ups
Tomorrow’s workout will be held at Bomke’s Patch at 10:00am tomorrow! (weather permitting) Social to follow immediately after. Directions to Bomke’s Patch Partner WOD With a partner, complete as many reps as possible in 20 minutes: 20 Kettlebell Swings (53#/35#) 20 Goblet Squats (53#/35#) 10 Synchro Burpees 2 Lap Run 30 KB Swings 30 Goblet …
Olympic Clean Complex 6 sets – every 2:30: 2 Power Cleans + 2 Front Squats + 2 Jerks Start at 60% 1RM Clean and Jerk, and slowly build to something that is heavy. No misses. Conditioning Complete for time: 800m Run Then reps of 21-15-9 of: Back Squats (155#/103#) Toes-2-Bar *No racks for Back Squats. …
Strength/Accessory 3 rounds: DB Death March x 20 steps Rest :30-:45 Tall Box Jumps x 10 (step-down) Rest :30 L-Sit -or- L-Hang -or- Hollow Hold x :30 Rest :30-:45 Conditioning 12 minute AMRAP: 15 Wall Balls (30#/20#) 12 Deadlifts (225#/153#) 9 Lateral Bar Hopping Burpees
Strength Push Press 10 reps @ 50% 8 reps @ 65% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Conditioning In a 5 minute window, complete the following: 40/30 Calorie Row 25 Kb Swings (60#/44#) Max Rep Bar Muscle-ups (Scale to C2B or standard Pull-ups) -Rest 3:00, complete 3 rounds.
Strength Back Squat 6 reps @ 60% 1RM 4 reps @ 75% 2 rep @ 85% 6 x 4 @ 75% Conditioning Reps of 15-12-9-6-3: Hang Squat Cleans (135#/93#) Strict Handstand Push-ups
Partner WOD With a partner, complete the following: A. 8 minute AMRAP: 100/80 Cal Row Max rep Toes-2-Bars Rest 2 minutes B. 8 minute AMRAP: 120 Wall Balls (30#/20#) Max Rep Box Jumps (24″/20″) Rest 2 minutes C. 8 minute AMRAP: 800m Run (together) Max rep Burpees
Strength 10 minutes, every minute on the minute complete: 3 Deadlifts @ 60% 1RM Conditioning Complete for time: 120 Double Unders 40 Alternating DB Snatches (50#/35#) 800m Run 90 Double Unders 30 Alternating DB Snatches 600m Run 60 Double Unders 20 Alternating DB Snatches 400m Run 30 Double Unders 10 Alternating DB Snatches Scale 2:1 …
