A. Work up to a heavy 3 rep Deadlift in 15-20 minutes in no more than 6 total work sets. B. 15-12-9 reps for time of: Deadlifts (65% of heaviest 3 RM for the day) Box Jumps (24/20)
Workout of the Day
Warm up: Skills Part A. Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Calorie Row 50 Toes to Bars 40 Wall balls (20/14) 30 cleans (135/93) 20 muscle ups If you do… Read more »
A. Technique: 3 Position Cleans B. Partner WOD: 100 Cleans for time (95/63) Partition as desired. Pass through a full squat for each repetition.
The next Endurance classes are Wednesday, December 3rd Wednesday, November 26th, but only in the morning and afternoon, due to the holiday long weekend.
A Strict Press 3×3 B. Partner WOD (Based on Individual Regionals Event 12.4) For time: 50 Back Squats (135/93) 40 Pull ups 30 Shoulder to Overhead (135/93) 50 Front squats (135/93) 40 Pull ups 30 Shoulder to Overhead (135/93) 50… Read more »
A1. Overhead Squat 7×2 A2. 2 Minutes Mobility for Overhead Squat B. 7 minute AMRAP: 5 Heavy Wall Balls 10 Overhead Walking Lunges (with Wall Ball) 15 Tuck Ups *Use a wall ball that is heavier than you normally use… Read more »
For time: 400 m Burpee Broad Jumps NOTE: The next Endurance classes are Wednesday, December 3rd.
A. 5 Rounds for time and reps of: 400 m Run 1 Minute Max Effort No Push up Burpee+Broad Jump 1 Minute Max Effort Double Unders B. Mobility & Stretching
A. Skill: Strict Pull ups B. 2 Minute AMRAP Burpees 1 Minute Rest 2 Minutes AMRAP Calorie Row 1 Minute Rest 2 Minutes AMRAP Burpees 1 Minute Rest 2 Minutes AMRAP Calorie Row 1 Minute Rest 2 Minutes AMRAP Burpees