Strength – Power Snatch EMOM – Every minute on the minute perform 3 power snatches for 12 minutes. Goal weight is ~70%, enough to be challenging but all rounds should be touch and go. Conditioning – Ascending AMRAP 10 minutes:… Read more »
Hero WOD – Mo: For time: Double Kettlebell Overhead Carry, 53/35 lbs, 800 m — then — 2 rounds of: 34 Lateral Burpee Over Bars 34 Wall Balls, 20/14 lbs 34 Box Jumps, 24/20 in 34 Handstand Push-ups 34 Double… Read more »
Suns out guns out partner workout (no sharing of equipment): Partner A: AMRAP 8 – 10 DB Burpee Deadlifts 35/20, 12 DB Bicep Curls, 15 DB Push Press, 100m run. Partner B: AMRAP 8 – 10 Dual KB Cleans 35/26,… Read more »
Strength – KB Complex. Perform 3 sets per arm without dropping KB with heaviest weight possible: 5 Single Arm KB Deadlifts, 5 KB Clean and Jerks, 5 KB Snatch, 5 Overhead KB Lunge, rest 60s between arms, 2 minutes between… Read more »
Strength – Back Squat w/ 3 sec pause, 5 sets of 6/5/4/3/2 – keep light and work on technique, focus on not bouncing out of the bottom. Small increase in weight per sets. Conditioning – AMRAP 3 (repeat for a… Read more »
14 Days of Quarantine – For time: 1 Dumbbell Thruster, 50/35 lbs 2 Dumbbell Goblet Squats, 50/35 lbs 3 Dumbbell Tricep Extensions, 50/35 lbs 4 Lying Hip Raises 5 Burpee Over Dumbbells 6 Single Arm Alternating Dumbbell Overhead Lunges, 50/35… Read more »
Linda – 10/9/8/7/6/5/4/3/2/1 For time, deadlift at 1.5x body weight (1.25x if completed Murph), bench at 1x body weight (.75x if completed Murph) and power clean .75x body weight (.5x if completed Murph). Core conditioning – using your deadlift weight,… Read more »
Memorial Day Murph: For Time – 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. Rx use weight vest 20/14lb. Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was… Read more »
WOD: “Shaky Legs” 18min AMRAP: 10 Overhead Squats, 95/65 lbs 250M Row 10 Front Squats, 95/65 lbs 250M Row 10 Back Squats, 95/65 lbs 250M Row CORE: 3 rounds for quality: 24 Alternating Single Leg V-ups 12 Good Mornings Alt…. Read more »
Strength – Strict Press 8/6/4/2 at 31X1 tempo. Focus on keeping glutes and core engaged, no arching back. Conditioning – For Time (16 min cap) 10 HSPU, 20 Box Jump 30″/24″, 30 Alt DB Clean and Jerk 50/35, 40 air… Read more »
5 RFT 10/8/6/4/2 Wall Walks | As high as possible | Box around-the-worlds 15 Goblet Squats 53/35 | 35/26 | 26/18 60 DU/120 SU
No time cap today. With no strength before this spend plenty of time warming up both the shoulders and legs for this one.
