Strength

Split Jerk

6×1

85% +

WOD

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push-Up



WOD

(Teams of 2)

2K Assault Bike

100 Overhead Squat (75/55)

200 Double Unders

100 Hang Power Snatch

75 Bar Facing Burpees



lisajumpingclean

 

Strength

Push Press

5×2

WOD

5 Rounds for Time

400m Run

15 Sumo Deadlift High Pull (135/95)



juliojerk

 

 

 

Strength

EMOM x 20

Minutes 1-5: High Hang Squat Clean, 80%

Minutes 6-10: Low Hang Squat Clean, 85%

Minutes 11-20: Perform one rep every 2 minutes, 85% +

WOD

AMRAP 9

15 Box Jumps (24/20)

12 Chest 2 Bar Pull-Ups

9 Thrusters (105/75)



“Get your mind right”

taylordeadlift

 

WOD

10 Rounds for Time

20 Unbroken Double Unders

12 Unbroken Wall Balls (20/14)

Post Workout

4 Rounds

(Not for time)

a. DB Bench 8

b. Bent Over Rear Delt. Fly 10



mikerunfinish

 

Gymnastics

Handstand Hold – Stomach to wall 3 x 30 seconds

Strict Toes 2 Bar 5 x 5

Ring Dip 3 x 6-12 reps (2 sec. pause at top)

WOD

For Time

40 Cal Row

30 Deadlifts (225/155)

30 Handstand Push Ups

400m Run

30 Power Cleans (135/95)

30 Handstand Push Ups

 



Strength

Split Jerk

8×1

(75%+)

WOD

With a 12 minute running clock 

1 min. Front Squat (135/95)

1 min. Burpee Over Bar

1 min. Toes 2 Bar

2 min. Front Squat

2 min. Burpee Over Bar

2 min. Toes 2 Bar

1 min. Front Squat

1 min. Burpee Over Bar

1 min. Toes 2 Bar



 

 

 

Anyone willing to be Anthony's partner tomorrow, he's looking lonely...

Anyone willing to be Anthony’s partner tomorrow, he’s looking lonely…

 

WOD

(In teams of 2)

E2MOM x 4 Rounds

1. Row

2. DB Burpees

3. Wall Balls

4. Toes 2 Bar

(Score is total repetitions)



 

jackiemikep

Can someone explain what Joe is doing in the background?

 

Strength

Push Press

6×3

(Rest at lest 90 seconds between sets)

WOD

AMRAP 8 

5 Deadlift (315/205)

10 Alternating Pistols

– Rest 2 Min –

AMRAP 4 

Burpee Box Overs (24/20)



This pic pretty much sums up how everyone felt following yesterday's workout.

This pic pretty much sums up how everyone felt following yesterday’s workout.

 

 

Strength

Every 2 min for 20min

(Rounds 1 – 3)

2 Hang Squat Cleans – Mid Thigh

~75%

(Rounds 4-6)

2 Hang Squat Cleans – (1) Mid Thigh + (1) Below Knee

75-80%

(Rounds 7-10)

2 Hang Squat Cleans – Drop & Reset each rep

80-90%

Conditioning

Each for time:

1K Row – Time Trial

– Then –

500m – Time Trial

(Rest at least 5 minutes between rows)



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