Strength Every 3 minutes for 18:00 (6 sets): Deadlift x 6-6-4-4-2-2 Dips x 8-12 *Deadlifts are intended to be touch and go. Build to a heavy set of two. *Scaling for dips is Ring Dips→Bar Dips→Assisted Bar Dips→Bench/Box Dips Conditioning 12:00 AMRAP: 6 Strict Handstand Push-ups 12 Deadlifts (225#/153#) 30 Double Unders
Strength Front Squat – Build to a heavy single Conditioning Reps of 21-15-9 for time: Front Squat (135#/93#) Toes-2-Bar 400m Run after each round
Partner WOD In 25:00, complete the following with a Partner: A. Complete 10 alternating rounds (5 each) of: 15 Kb Swings (60#/44#) 10 Burpee Box Jumps (24″/20″) B. With remaining time: Max Calorie Row For the row, switch with partner, whenever and however many times you wish. Score is total number of calories.
Olympic 15 minutes to build to a heavy Snatch double Conditioning Rx’d 3 rounds for time: 75 Double Unders 21 Overhead Squats (95#/63#) 7 Bar Muscle-ups Intermediate 3 rounds for time: 50 Double Unders 21 Overhead Squats (75#/53#) 15 C2B Pull-ups Scaled 3 rounds for time: 125 Single Unders 21 Overhead Squats or Goblet Squats …
Happy Independence Day everyone! Reminder that the only class conducted today will be held at 8:00am at Washington Park. Meeting point is at the Velasco Tennis Center. Partner WOD “1776” With a partner, complete 4 rounds of the following: 17 Synchronized Burpees 76 Jumping Air Squats*/76 V-ups or ABMAT Sit-ups** Between each run, complete the …
Clean Complex 6 x 2 Cleans + 1 Jerk Every 2:00, build to a heavy complex for today. Conditioning In a 3:00 window, complete the following: 1 Round of “DT” Max Wall Balls (20#/14#) w/ remaining time Rest 2:00 between rounds, complete 4 rounds. Score is total number of Wall Balls completed. 1 round of …
Strength 4 x 3 Tempo Front Squats @ 85% 1RM (5-10# heavier than last week) 31×1 Tempo Conditioning 10 minute AMRAP: 7 C2B Pull-ups 7 DB Front Squats (50#/35#) 7 DB Push Press (50#/35#)
Partner WOD With a partner, complete the following for time: 300/275/250 Calorie Row While one athlete rows, the other will complete the following: 15 Kb Swings (60#/44#) 12 Box Jumps (24″/20″) 9 Toes-2-Bar Once the athlete completes the Swings/Box Jumps/T2B, both athletes will switch tasks. Continue this until the prescribed number of calories are completed. …
Strength A1. 5-5-3-3-3 Bench Press Build to heavy, but not maximal set of three A2. 5 x 8 Db RDL @ 31×1 Tempo Conditioning 10:00 AMRAP: 10 Handstand Push-ups 50′ Walking Lunge w/ Plate (45#/35#) 100′ Shuttle Sprint (4 x 25′)
Accessory 4 sets for quality: Strict Chin-ups x 8-10 Alternating DB Step-ups x 20 (10/10) V-ups x 15-20 Conditioning Complete for time: 75 Wall Balls (20#/14#) 50 Alternating DB Snatches (50#/35#) 25 Burpee Box Jumps (24″/20″)
