Partner WOD With a partner, complete the following: A. 8:00 AMRAP: 10 DB Thrusters (50#/35#) 10 Pull-ups Rest 3:00 B. 8:00 AMRAP: 10 Toes-2-Bar 10 Alternating DB Lunges (50#/35#) Rest 3:00 C. 8:00 AMRAP: 15/12 Calorie Row Partners will alternate full rounds. Score is total reps completed for all three stations.
Strength A. 12 minutes to build to today’s 3RM Strict Press B. 2 x Max Reps @ 75% 3RM Rest 2 minutes between sets Condtioning For time: 800m Run 24 Kb Swings (70#/53#) 24 Burpees 600m Run 18 Kb Swings 18 Burpees 400m Run 12 Kb Swings 12 Burpees
Strength 15:00 to find 5RM Back Squat Conditioning Partner WOD With a partner, complete 8 Alternating rounds (4 each) of: 250m Row 25 Wall Balls (20/14)
Strength 15 minutes to find today’s 5RM Deadlift *Build as high as you can while still keeping proper mechanics. *No touch and go. Make a dead stop at the bottom of each rep. Do not drop from the top. Conditioning 12:00 AMRAP: 6 Strict HSPUs 9 Deadlifts (225/153) 12 Box Jumps (24”/20”)
Olympic 15 minutes – Work to up to today’s heaviest complex of: 1 Power Clean + 1 Squat Clean + 1 Jerk *You should be doing 6-8 sets of the complex to find your heaviest weight. Conditioning “Heavy(er) Grace” 30 Clean & Jerks for time (165#/113#) *This is a scaled up version of the benchmark …
Team WOD In teams of three, 25:00 to complete the following: 150/120 Calorie Buy In Then with the rest of the time AMRAP of.. 50 Toes-2-Bar 50 Lateral Bar Hopping Burpees 50 Thrusters (95#/63#) Only one person working at a time while the other two rest. Score is total number of reps completed in the …
Strength/Accessory Every :90 – 4 rounds of each: Interval 1 – 12 Alternating Step-ups (2x Db’s at side, 6 step-ups each leg, 20″/18″ box) Interval 2 – 20 Russian Kb Swings Interval 3 – :45 Side Plank (Alternate side each interval for 2 times per side) Conditioning For time (14:00 Cap): 10 Alternating Db Snatches …
Congratulations to Katie Davison, our April 2018 Athlete of the Month! Katie, mother of three boys (four if you include Ryan) and Executive Director of Innovate Springfield, finds the time make it into the gym consistently despite her busy schedule. Katie has been with C3 for two years. Particularity, over the past six months, we …
Strength 4 sets: Back Squat x 5 @ 32×1 Tempo 55-60% 1RM Rest :60 Single Leg RDL x 10/10 Rest :60 Conditioning 10:00 AMRAP: 30 Double Unders (Scales to 15 dubs or 50 singles) 12 Deadlifts 9 Hang Power Cleans 6 Front Squats Rx’d: 155#/103# Barbell Intermediate: 125#/83# Scaled: 95#/63
Strength 4 sets: Bench Press x 8-10 @ 7-8 RPE Rest :60 Single Arm Bent Over Rows x 10/10 Rest :60 Conditioning Complete for time: 750m Row 5 rounds: 10 C2B Pull-ups 10 Burpee Box Jumps Overs (24″/20″) Finish with 250m Row Sprint
