Skill: Handstand walk/Handstand practice. Spend 20 minutes working on Handstand drills:Kicking to WallHandstand holds on wallSupported Handstand shoulder touchesFreestanding handstand kicksHandstand walksFor those with HS Walks – Accumulate 100′. For those without, accumulate 2 minute holds (wall facing before facing… Read more »
Conditioning: Every 5 minutes for 5 rounds – 35/25 cal row buy in then AMRAP of 9 Power Cleans 115/75 6 Box Jump Overs 24″/20″, 60s rest. Workout will be 4 minutes of work, 1 minute of rest, repeated 5… Read more »
Strength: Power Clean Singles – Every 5 seconds for 30s (6 reps), EMOM 8 WOD: AMRAP 78 Thrusters 75/5512 pull ups *Optional Core* – Accumulate 30 lying leg raises with a med ball
Strength – Behind The Neck Snatch Grip Strict Press 4×5 Conditioning: AMRAP 1324 KB Snatches 53/3516 Cal Row8 Burpee over rower4 Turkish Get up 53/35
HERO WOD: McGheeAMRAP in 30 minutes 5 Deadlifts (275/185 lb) 13 Push-Ups 9 Box Jumps (24/20 in) US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in… Read more »
Halloween WODFor time, while holding a pumpkin for the entirety of the workout:400 m Run (20/14 pumpkin or med ball)40 Sit Ups30 goblet squats20 Walking Lunges10 Thrusters20 walking lunges30 goblet squats40 sit ups400 m run*20 burpee penalty if pumpkin touches… Read more »
Strength: Front Squat w/ 1 sec pause – 4×5 WOD: Clean and Jerk Ladder (15 min cap)5 Clean and Jerks (135/95)200m run4 Clean and Jerks (165/115)200m run3 Clean and Jerks (205/155)200m run2 Clean and Jerks (225/175)200m run1 Clean and Jerks… Read more »
Strength: Power Snatch – 3×3 w/ 2 sec pause above kneeFull Snatch – 3×2 w/ 2 sec pause above knee WOD: Open 14.1AMRAP in 10 minutes30 Double-Unders15 Power Snatches (75/55 lb)
Skill: Butterfly Pull UpsEvery 30s for 8 minutes – 5 butterfly pull ups. WOD: 2RFT30 wall balls15 pull ups30 box step ups 24″/20″15 hand release push ups
Strength: 1RM Push Press – ~ 20 minutes WOD: 3RFT50′ DB single arm overhead walking lunges 50/3525 sit ups15 box jumps10 Alt DB snatches 50/35
Clean – E3MOM for 9 minutes (3 rounds) 5 Cleans Set 1: 75% Set 2: 80% Set 3: ~85%
Strength – Heavy cleans today and these should not be touch and go. 3 minutes is plenty of time for quality reps and rest.
Running Clocks For 4 minutes: (0:00-4:00) 15 Power Cleans 155/105 | 135/95 | 95/65 Max Cal Row For 3 Minutes: (4:00-7:00) 12 Power Cleans Max Cal Row For 2 minutes: (7:00-9:00) 9 Power Cleans Max Cal Row
Workout – building off our cleans, we should be dropping weight from our strength here. Total of 9 minutes in which we’ll count our calories as our score.
