Skill: handstand push-up Conditioning: Rx 5 rounds for time of: 30 double unders* 20 sumo deadlift high pulls, 95/65 10 bar facing burpees *sub 90 singles Intermediate 3 rounds for time of: 30 double unders/60 singles 20 sumo deadlift high pulls 10 bar facing burpees Beginner 3 rounds for time of: 30 single [...]
Strength: 5x3 deadlifts @80% Conditioning: Rx 1-2-3-4-5-6-7-8-9-10 reps of: box jumps, 24/20 power snatches, 95/65 overhead squats Intermediate 1-2-3-4-5-6-7-8 reps of: box jumps power snatches overhead squats Beginner 1-2-3-4-5-6 reps of: box jumps power snatches overhead squats Post loads and times to whiteboard.
Strength: back squat 5x3 @80% Conditioning: Rx Amrap in 15 min of: 5 squat cleans, 135/95 10 handstand push-ups 15 air squats Intermediate Amrap in 15 min of: 5 squat cleans 8 scaled handstand push-ups 12 air squats Beginner Amrap in 12 min of: 4 squat cleans 8 scaled handstand push-ups 10 air squats Mutant [...]
Strength:work up to a heavy overhead squatConditioning:RxFor time:40 power cleans, 115/8540 ghd sit-ups40 overhead squats40 cal row40 cal bike40 knees 2 elbowsIntermediateFor time:30 power cleans30 ghd sit-ups30 overhead squats30 cal row30 cal bike30 knees 2 elbowsBeginnerFor time:20 power cleans15 ghd sit-ups20 overhead squats20 cal row20 cal bike20 hanging knee raisesMutantFor time:40 power cleans, 155/10540 ghd [...]
Skill: rope climbs Conditioning: Rx 5 rounds for time of: 21 front squats, 95/65 2 rope climbs* *sub 4 lay down get ups Intermediate 3 rounds for time of: 21 front squats 2 rope climbs Beginner 3 rounds for time of: 10 front squats 2 lay down get ups Mutant 5 rounds for time of: [...]
Strength:EMOM for 10 min1 squat clean climbing in weight with each successful liftConditioning: PR WOD 2.1.19 (No Singles)RxFor time:30 cal ski30 squat cleans, 185/12530 deadliftsIntermediateFor time:30 cal ski20 squat cleans30 deadliftsBeginnerFor time:20 cal ski15 squat cleans20 deadliftsMutantFor time:30 cal ski30 squat cleans, 205/13530 deadliftsPost times to comments.
Conditioning: Rx For time: 200m walking lunges, 50/35 50 handstand push-ups Intermediate For time: 200m walking lunges 50 push-ups Beginner For time: 100m walking lunges 25 push-ups Mutant For time: 200m walking lunges, 50/35 50 hspu on dbs Post times to the whiteboard.
Strength: 3x8 back extensions Conditioning: Rx 5 rounds for time of: 10 deadlifts, 225/155 10 burpee pull-ups box jump overs, 24/20 Intermediate 4 rounds for time of: 10 deadlifts 10 burpee pull-ups 10 box jump overs Beginner 3 rounds for time of: 10 deadlifts 6 burpee pull-ups/ring rows 10 box jump overs Mutant 5 rounds [...]
Skill: push jerk Conditioning: Rx For time: 800m run 60 shoulder 2 overhead, 95/65 400m run 20 power cleans 100m run 5 squat clean and jerks Intermediate For time: 400m run 40 shoulder 2 overhead 200m run 20 power cleans 100m run 5 squat clean and jerks Beginner For time: 200m run 25 shoulder 2 [...]
Strength:develop a 1rm snatchConditioning: PR WOD from 3.30.2017Rx15min amrap:10 muscle-ups*10 snatches, 135/95***perform 50 double unders if you come off the rings/bar**perform 20 sit-ups if you set the barbell down*Sub 12 bar muscle-ups*Sub 30 chest 2 bar pull-ups for ring muscle-upsIntermediateAmrap in 15 min of:10 pull-ups*10 snatches***perform 30 singles if you come off the bar**perform 12 [...]