Strength: 6 sets x 1.1.1 (3 reps resting 10 seconds between reps): Power Clean *Build today’s heavy WOD: 3 Rounds for time of: 20 cal row 15 KB Swings (2/1.5 Pood) 10 Burpee over rower
Strength: 5 sets of: Bench Press x 10 Reps Superset with 5 Tire Flips (AHAP) *Build to a heavy 10 on bench. WOD: “Shelly Birthday Workout” 10/07/1978 10 min AMRAP: 7 Weighted Sit-Ups Throwing WB against wall 1 Clean and Jerk (Accumulate 1978#)** *Max Reps of Deadlift (at C&J weight) in remaining time… If any. […]
Strength: Bench Press WOD: AMRAP-10: -7 Medball Sit-ups -1 C&J *accumulate 1978#, then in remaining time, perform ME: DL
Strength:5 Sets of: Weighted Push-Up x 1 Rep *Build to a heavy single. “Loredo” 6 Rounds for time of: 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 Meter Run
Strength:NONE (get ready for workout) WOD: From 0:00-20:00 Partner Workout (2 Person Team) For Time: 200 Double Unders 100 Box Jumps (24/20″) 50 Toes 2 Bar 50 DB Squat Snatch 25 m 2 Person Sled Push (As Heavy As Possible!) From 20:00-27:00 Find a Heavy: Clean and Jerk (Must use the same bar)
Skill:5 sets of 20 hollow/arch rocks hanging from Bar WOD: Benchmark workout “Eva” 5 Rounds for time of: Run 800m 30 KB Swings (2/1.5 pood) 30 Pull-Ups
Strength:4 Sets of: 8 Front Squats + 4 Push Press @ 70% Clean and Jerk WOD: 10 min AMRAP: 8 Shoulder to Overhead (135/95#) 10 Bar Facing Burpees
Strength:Every 1:30 for 12 minutes (8 sets): Snatch x 1.1.1 (Perform 3 reps, rest 10 seconds between each rep) *Build to a heavy. WOD: *Use 70% from heaviest set for strength. For Time: Row 1500m 30 Weighted GHD Sit-Ups (20/14# Med Ball) 15 Overhead Squats (70% of heavy) 30 Box Jump Overs (30/24″) Row 1500 […]
Skill:Handstand Hold *Accumulate 3 minutes. “Brehm” For Time: 10 Rope Climbs 20 Back Squats (225/155#) 30 Handstand Push-Ups 40 Calorie Row
Strength:5 sets of: 1 Clean Deadlift + 1 Hang Clean + 1 Front Squat *Build to a heavy. WOD: 4 Rounds for time of: 20 KB Swings (2/1.5 pood) 10 Hang Squat Clean (115/85#)
