Hero WOD: Sham 7 rounds for time of: 11 Deadlifts, 1x bodyweight Run, 100 m Background: Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations,… Read more »
Teams of 2: AMRAP 24 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Goblet Squats 70/53 12 Push-Ups 15/12 Cal Row Workout – Partners will switch after every movement, meaning A will do 3 HSPU, B will do 6 Pull… Read more »
Weightlifting: Clean and Jerk EMOM 10 2 Power Clean and Jerks at 70-75% 1RM Weightlifting – we can build during the EMOM, but the weight should be something that we can complete in less than 30 seconds for both reps…. Read more »
Skill: Turkish Get Up Skill Work ~ 15 minutes Turkish get up – we will work on efficiency and proper mechanics of the movement, and then build to a heavy for the day with the remainder of 15 minutes. Conditioning:… Read more »
Strength: Tempo Strict Pull Ups 31X1 4 max effort sets Strength – we have a 3 second negative and a 1 second pause at the bottom and at the top of each rep. We will do 4 max effort sets… Read more »
Strength: Back Squat – 10RM retest Conditioning: 16 min AMRAP 10 Front Rack Reverse Lunges 115/85 15 Power Cleans 115/85 20 Med Ball sit ups 20/14 200m med ball run Workout – Scale weight to 95/65 then 75/55. We’re looking… Read more »
Gymnastic Strength: A1) Single Arm DB Push Press 3×6 @ 31X1 tempo A2) Wall Facing Handstand Hold @ 60% effort Strength: DB Push Press should be heavy enough to really challenge our 3 second negative. We’re looking for the entire… Read more »
Come join us for Open Gym from 1000-1200!
Conditioning: Every 3 minutes for 9 minutes: 20/15 cal bike, max wall balls in the remaining time. Rest 3 minutes Every 3 minutes for 9 minutes – 25/20 cal row AMRAP KB Swings 53/35 Rest 3 minutes Every 3 minutes… Read more »
Strength: Strict Press – 5/4/3/2/1 at 80, 85, 90, 95, 100% 1RM Conditioning: Amrap 13 10 TTB 15 Burpee over barbell 10 Pull Ups 15 shoulder-to-overhead 95/65 Workout – Key takeways: A) Working on efficient switching from a pull up… Read more »
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
