Work up to a heavy Clean n Jerk single. Then… EMOM x 15min 5 Deadlifts 4 Hang Power Cleans 3 Shoulder to Overhead 2 Reverse lunges per leg 115/75 or a weight you can achieve all the reps in 30 secs.Read More
WWPF For Time 100/100 DU Relay (partner hangs) 60 KB Snatch, 70/53 (mix anyway/1 person works at a time) 60 Cal Row (partner holds KB OH) 75/75 DU Relay (Partner hangs) 40 kB snatch 50 cal bike (partner holds kB OH) 50/50 DU Relay (partner hangs) 20 kB snatch 40 cal ski (partner...Read More
Dead Lift (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Then: 10-9-8-7-6-5-4-3-2-1 reps of: Sumo Deadlift High-pulls 95/63 Front Squat 95/63 Push Press 95/63 Post Loads and times to ZEN and Comments: Read More
Bench Press: 15 min to work up to heavy single Then… “Complicated Mary” 20 Min AMRAP 5 Strict HSPU 10 Alt Pistols 15 Pull-up Complex (5 Strict , 5 kipping chin over bar, 5 C2B) THEN… Mid-line Mania Cash Out: 8 Rounds: Tabata * Pick your Poison (Russian Twists, Planks,...Read More
Back Squat (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Then… 3 Rounds For Time “Dae Han” 800 meter Weighted Run (45/35 lb) 3 Rope Climbs (15 ft) 12 Thrusters (135/95 lb) U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion,...Read More
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 1 Mile Run or 2000m Row 200 Double Unders 50 HSPU or 50 Push Press 115/83 or 75 Pushups 200 Lunges 50 Toes to Bar or 50 V Ups 1 Mile Run or 2000m Row Rachel...Read More
OPEN WOD 20.5 For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way Time Cap: 20 minutes Scaled: For Time 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 10-lb. ball to 9 ft. Post Reps Completed to Comments, ZEN, and Games site. Read More
Strict Press: 5-5-5 then… WWPF – For Time 42 Hang Power Clean, 95/63 (partner holds kB OH, 53/35) 50 Alt Box Jumps, 24/20 42 S2OH, 95/63 (partner hangs) 30 Hang Power Clean 135/83 (partner holds KB OH) 50 alt box jumps, 24/20 30 S2OH, 135/83 (partner hangs) 18 Hang Power Clean...Read More
DeadLift 3×3 70% x 3 reps 80% x 3 reps 90% x 3 + max reps Then… Complete 3 Full Cycles of: 20/15 Calories Air Bike and 3 Rounds of: (deadlift Cindy): 5 Pull-ups 10 Push-ups 15 Air Squats 5 Deadlifts (225#/155#) Post Loads and Times to ZEN and Comments: Read More
