Strength: 4 sets of: 3 Halting Snatch Deadlift (Pause 3 seconds @ bottom of knee then finish with a high pull) + 1 Snatch + 2 Overhead Squats WOD: 5 Rounds of: 2 min AMRAP: 5 Power Snatch (95/65#) 7 Toes 2 Bar 9 Wall Balls (20/14#) Sprint 100 m *Rest 1 min between rounds.
Skill: Ring Muscle-Ups 20 reps of seated banded Muscle-Up WOD: Benchmark Workout “Elizabeth” 21-15-9 Squat Cleans (135/95#) Ring Dips
Strength: Cleans WOD: AMRAP 10: 50 D/Us 40 Box Jump Overs (24/20″) 30 HPC (135/95) 20 STO (135/95) 10 Burpees Over Bar
WOD: “Lift Up Autism” AMRAP 5: 4 PC (155/105) 25 D/Us 10 Pull-ups
Strength:Warm up deadlift and bench press. WOD: “AdamBrown” 2 Rounds for time of: 24 Deadlift (295/205#) 24 Box Jumps (24/20″) 24 Wall Ball shots (20/14#) 24 Bench Press (195/135#) 24 Box Jumps (24/20″) 24 Wall Ball shots (20/14#) 24 Clean (145/100#)
Strength:15 minutes to establish a 1 RM: Snatch *Rest 5 min 15 minutes to establish a 1 RM: Clean and Jerk WOD: 10 minutes of Assault Bike, Rowing or Running to cool down followed by 15 minutes of Mobility. (Optional)
Strength:Every 2 min for 20 min (10 sets): Back Squat x 5 reps Set 1-2: 50% Set 3-4: 60% Set 5-6: 70% Set 7-8: 75% Set 9-10: 80% WOD: Every min for as long as possible: Sprint 200 m *16 min time cap *Score is total rounds completed.
Strength:10 min to establish a heavy: 3 RM Thruster from the floor WOD: Using 60% of 3 RM Thruster from above For Time: 21 Thrusters 21 Pull-Ups 15 Thrusters 15 C2B Pull-Ups 9 Thrusters 9 Bar Muscle-Ups
We are closed today, but that doesn’t mean you can’t get a good workout in: Home WOD: “Leg Burner” For Time: 50 Air Squats 10 Burpees 100 Air Squats 20 Burpees 150 Air Squats 30 Burpees 100 Air Squats 20 Burpees 50 Air Squats 10 Burpees
Strength:Get Ready for workout. WOD: “Hamilton” 3 Rounds for time of: Row 1000m 50 Push-Ups Row 1000m 50 Pull-Ups *45 min Time Cap
