Weightlifting: TNG Power Snatch: 15 minutes: 5×5 building from 55% to a heavy 5 Strength – working on building our capacity for TNG snatches under heavier loads today across the sets. Conditioning: 3RFT (15 min cap) 15 Sumo Deadlift High… Read more »
Strength: Alt E2MOM for 12 (6 sets) Minute 1: 30s of Strict HSPU Minute 2: 30s of TTB Strength – we’re capping our work load at 30s today for 30s work/30s rest. Conditioning: Amrap 14 2 Rope Climbs 10 Push… Read more »
Strength: 4 Supersets of: Pausing Back Squats (1s) – 5 reps building from 65% DB Alt Forward Lunge – 6/leg Rest 90s Strength: Ensure that we are staying braced and not rounding or collapsing in the pocket on the pause,… Read more »
Hero WOD: “Rankel” AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter Run Background: Background: Dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion,… Read more »
Teams of 2: AMRAP 24: Buy-in: 400m Farmer Carry 50/35 Then: 50 Dumbbell Push Press, 50/35 lbs 50 Pull-ups 50 Dumbbell Front Squats, 50/35 lbs 50 Dumbbell Push-ups 50 Dumbbell Lunges (any carry), 50/35 lbs 50 Air Squats Buy in… Read more »
Strength: Front Squat 5×3 at 75%, 80%, 85%, 88%, 90% Strength – full 2 minutes of rest today for these heavy triples. Conditioning: For Time: (12 min cap) 60 Goblet Squats 53/35 40/30 Cal Row 60 Hang Power Cleans 95/65… Read more »
Snatch Technique Work – 20 minutes Skill: Not to exceed 70% today to focus on technique. Working on relaxed arms, leg drive, turnover, ect. Squat snatch should be our focus, however working on power for those not comfortable receiving in… Read more »
Strength: 5 Complexes of: 3 Strict Press 3 Push Press 3 Push Jerk 60%, 65%, 70%, 75%, 80% Rest 90s Strength – week 3 for this specific complex. Conditioning: For time: (14 min cap) 20 Power Cleans 155/105 | 135/95… Read more »
Strength: Accumulate 5′ of hanging hold from rig (12 min cap) Every Drop – 20 hollow rocks Skill: we’re going to be accumulating hanging holds today with a penalty for every drop, so try and hold on for as long… Read more »
***4th of July WOD, 930 am class ONLY*** 4 Rounds for Time (teams of 2 or solo) 300 meter Run 24 Toes-to-Bars | K2E | Lying leg raise 24 Box Jumps 24″/20″ 24 Goblet Squats 53/35 | 35/26 24 Hand… Read more »
“Marston” AMRAP 20 1 Deadlift 405/285 10 TTB | K2E | Leg Raise 15 Bar Facing Burpee
Workout – this hero wod is designed for a single heavy deadlift per round, so if we’re scaling lets look at about 90-95% of our 1RM deadlift.
