Competition

Friday 8/17 A. For time: Run 1 mile B. Hero WOD “Randy” For time: 75 Power Snatches (75/55) C. 3 rounds of: 20 GHD Sit ups 10/direction Halos in Lunge 1 minute Handstand Hold Saturday 8/18 Warm up 2 rounds… Read more »

Wednesday 8/15 Team Workout 36 minute EMOM: Minutes 1-12 Minute 1: Bike for Calories Minute 2: Goblet Box Step Ups (24/20, 24/16 kg) Minute 3: Rest Minutes 12-24 Minute 1: Bike for Calories Minute 2: Burpee Box Jump Overs (24/20)… Read more »

Warm up 15 Minutes for quality: 10 Standing Pass Through with PVC 10 Squatting Pass Through with PVC 1/arm Turkish Get Up (hold the top position for 30 seconds, moderate weight) 20 second Supinated Grip Bar Hang 5 Yoga Push… Read more »

Warm up 5/side Thoracic Extension Rotation 10/side Alternating Squat + Thoracic Extension Rotation + 2 rounds of: 20 m/arm Single Arm Waiters Carry (moderate weight) 10/arm Overhead Eccentric Wrist Extension with empty bar A. 3 rounds of: 50 m/arm Single… Read more »

Friday 8/10 Every 4 minutes, for 40 minutes complete: 250/200 m Row 5/arm Kettlebell Snatches (24/16) 10 Box Jump Overs (30/24) (use soft boxes!) 5/arm Kettlebell Snatches (24/16) 250/200 m Row Switch every 4 minutes with your partner. Each person… Read more »

Wednesday 8/8 A. 7 rounds of 3 minute AMRAP: 20 Wallballs (25/16) 5 Bar Muscle ups 10 Handstand Push ups (Kipping) Rest 3 Minutes Note: Pick up the AMRAP where you left off – score is total reps. B. 3… Read more »

Warm up 3 rounds: 10/arm Single Arm Russian Kettlebell Swings (light weight) 10/arm Single Arm Suitcase Deadlift (light weight) 3 rounds (with empty barbell): 3 Snatch Deadlifts 3 Snatch Pulls 3 Snatch High Pulls 3 Muscle Snatches (Round 2 –… Read more »

A. Squat Cleans 2×4 (40%) 1×2 (55%) 1×2 (65%) 1×1 (70%) 1×1 (75%) 5×4 (77.5%) B. Back Squat 7×1, increasing from last clean weight C. 6×5 Strict HSPUs -Scale to do these unbroken. -Rest as needed in between sets –… Read more »

Friday 8/3 “17.1” For time: 10 Dumbbell Snatches (50/35) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35) 15 Burpee Box Jump… Read more »

Wednesday 8/1 Warm up 1 round of: 10 Push Up Shoulder Tap 10 Standing Pass Through with PVC 10 Sumo Inchworm 10 Yoga Push Up A. Muscle Clean + Front Squat + Jerk 5x(3+3+3) B. Power Clean + Squat +… Read more »