Strength: Every 75s for 10 minutes (8 rds)1 Jerk Dip, 1 Jerk Drive, 1 Jerk (split or power) WOD: Clean and Jerk Ladder (16 min cap)5 Clean and Jerks 115/75200m run5 C&J 135/95200m run5 C&J 155/105200m run5 C&J 185/125200m run5… Read more »
Hero WodHotshots 196RFT30 Air Squats19 Power Cleans 135/957 Strict Pull UpsRun 400m Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire,… Read more »
“The Guantlet”In Teams of 230 Minute AMRAPJackie:1000m row50 Thrusters 45/3530 Pull UpsKarabell10 Rounds3 Snatches 135/9515 Wall BallCindyAMRAP5 Pull Up10 Push Ups15 Air Squats
Gymnastic Skill: Ring/Bar MU work Work on Hips to Bar, Jumping turnovers, kipping drills, ect on the bar for those without any Mus, and for those with bar but not ring utilize banded ring MU, hips to ring, and turnover… Read more »
Glutes/CoreEMOM 810 Russian KBS 70/5320s Wall Sit WOD: Fight Gone Bad 3 Rounds of:60s Wall Ball60s Sumo Deadlift High Pull 75/5560s Box Jump 24″/20″60s Push Press 75/5560s Calorie Row60s Rest
Strength: Overhead Squats5,4,3,2,1,1,1 WOD: 3RFT10 Hang Squat Snatch 95/6512 Lateral Burpees over BB10 Front Rack Lunges 95/6512 Lateral Burpees over BB
Gymnastic Strength:4×6 False Grip Ring RowsMax Hollow Hold after each set WOD: Barbell Cycling WorkEvery 2 minutes for 10 minutes complete1 Round of Unbroken DT12 Deadlifts9 Hang Power Cleans6 Shoulder-to-OverheadChoose the heaviest weight you can go unbroken for all 5… Read more »
Half Murph (40 min cap)For Time:800m run50 Pull Ups100 Push Ups150 Air Squats800m run Weight vest encouraged, try to perform reps without adopting “Cindy” style – straight through.
PARTNER WOD: Teams of 2:100 Deadlifts 185/135100 Alt. DB Snatch 40/25100 DU/200 SU75/75/7550/50/5025/25/25
Strength: Front Rack Reverse Lunges (BB)4×6 WOD: AMRAP 142 Russian KBS 70/532 Box Jumps 30″/24″2 Wall Balls to 12’/10′ Target4,4,46,6,68,8,8
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.
