Hero WOD: Zachary TellierFor time10 burpees10 burpees25 push ups10 burpees25 push ups50 lunges10 burpees25 push ups50 lunges100 sit ups10 burpees25 push ups50 lunges100 sit ups150 air squats Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a… Read more »
WOD: Alt EMOM 25:Minute 1: 15 goblet squats 44/26Minute 2: 20-30 V-UpsMinute 3: 12 Single Arm KB Thrusters 44/26Minute 4: 15 Dual DB Push Press 40/25Minute 5: 100′ Farmer Carry
Thruster Technique Work:10 minutes to work on positioning, mobility, and breathing technique. Followed by: EMOM 8 – 5 Thrusters (as heavy as possible) WOD: Death By: Every 2 minutes on the minute complete150m row6 lateral burpees over rower6 Deadlift 225/115
Conditioning: 5 Rounds for time – 200m run, 10 pull ups, 200m run, 16 single arm DB C&J 50/35 (not alternating) Core: 4×10 weighted knee raises (med ball or DB).
Strength: Clean Grip Deadlift 5×3 @ 85-90% Conditioning: AMRAP 9: 9 Dual KB Deadlift 70/53, 13 Russian KBS 70/53, 17 Ab Mat Sit ups. Weight should be heavy, must use same weight for KB Deadlift and KBS.
Strength: Push Press 4×6 @ 75-80% Conditioning: For Time (15 min cap) 15 Power Cleans 165/115, 20 TTB, 30 Box Jump 24″/20″, 12 Power Cleans, 16 TTB, 24 Box Jump, 9 Power Cleans, 12 TTB, 18 Box Jump, 6 Power… Read more »
Strength: Front Squat 4×10 @ 60-65% Conditioning: AMRAP 13 16 KB Snatch (alternating) 53/35, 10 hand release burpees, 16 single KB Deadlift 53/35, 30DU/90SU.
Please join us for open gym from 10am – noon
WOD: For Time: 30 min cap33 Deadlifts 185/125200m run w/ med ball33 Power Cleans 135/95400m run33 S2O 135/95200m run w/ med ball33 Snatch Grip Deadlifts 135/95400m run33 P. Snatch 95/65200m run w/ med ball33 Overhead Squats 95/65
Strength: KB/DB Suspended Squats on Box*4×10 WOD: Oh my quads4RFT20/15 Cal Bike30′ BB OH Walking Lunge 75/55Add 20/10lbs each rd for lunges
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
