In-House Competition this Saturday! Heats and teams will be announced soon. Strength: Pull up 5×3 w/6 second eccentric, (weighted pull-up for those that can) Conditioning: 3 rounds 10 ring dips 20 push ups 30 Empty barbell seated L-press Post Class: Accessory: Tabata GHD sit-ups or sit-ups Weightlifting: build up to 3 full Snatches …
Conditioning: 3 rounds 2000m on bike 30 Supermans 20 KB swing 53/35 Mobilize/RomWod
Strength: Push press 10 mins to build to heavy single Conditioning: AMRAPx12 6 push ups 12 hurdle hops 30/24 24 Bicycle sit ups Post Class: 3 second Eccentric snatch grip Deadlift 5×3@85%
*Our 1st Team In-house Competition, March 25th 9am, pencil it in your calendar* *5,6,9am classes only today* Strength: EMOM x8 @85% Front Squat Load 1 Front Squat 3 Back Squat (SAME MINUTE) Conditioning: Broken up However you want 300 DU (600 Singles) 4 Peg Board (100 static climbs) 80 GHDSU (200 sit ups) …
Strength: Strict press 5×2@65% with 5 second eccentric Conditioning: 4 Rounds 225/155 1 Snatch Grip deadlift 2 cleans 3 STOH Post Class: tabata row for distance, try to hit 100m+ every time Olympic: Full Snatch 6×1@80% 3×1@85% 1×1@90% Full Clean 6×1@80% 3×1@85% 1×1@90%
Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, …
Strength: EMOMx6 1 Front Squat @95% Conditioning: 1000m row 10 KB Swings 53/35 500m Row 20 KB Swing 200m row 30 KB Swing 100m row
Strength: 12 Mins to Build to heavy Squat Snatch w/3 second hold immediately followed by 3 Overhead Squats Conditioning: 1-3-5-7-9-15 Heavy Wall Balls 30/20 Burpee Post Class EMOMx3 1 Rope Climb EMOMx3 1 Peg Board
Strength: 12 Mins to build to heavy Squat clean w/3 second hold immediately followed by 3 Front Squats Conditioning: Take 70% of strength movement and do “Grace” 30 Clean and Jerks for Time Post WOD 4x400m run, 1 min rest between intervals Snatch Grip Deadlift w/FAT GRIPZ 3×3@65% Clean Pulls w/FAT GRIPZ 3×3@85%
17.2 Redo Or 3 rounds with 1 min rest between 2 Snatches 135/95 3 cleans 4 Jerks 5 back squats 6 lunges 7 bar over burpees (1 barbell-light weight, fast, controlled movements, all movements from the floor, a lateral lump over the barbell for the burpees; you do not need to face the bar)
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