This is the page where workout of the day will be posted along with comments.
Complete 4 Sets for Quality:
10 Weighted Bulgarian Split Squats (5 per leg)
“Death by Power Snatch”
EMOM: Start with one power snatch (115/75) on Min #1. Add one snatch each minute until failure.
*Rest 2 minutes (clock is still running)
5 min EMOM:
3 reps @ 90% of weight used
For Quality:
Turkish Get-ups
2-2-2-2-2
Complete 4 Rounds for Time:
10 Thrusters (95/75)
12 Ring Dips
14 Toes to Bar
*Rest 3 minutes (clock is still running)
5 min AMRAP:
Double unders for max reps
Complete for Quality:
Strict Pull-ups
8-6-4-2
Complete for Time:
400m Run
100 Air Squats
400m Run
80 Sit-ups
400m Run
60 Alt Lunges, in place
400m Run
40 Push-ups
9 Minute EMOM for max reps:
Minute 1 – Power Snatch (75/55)
Minute 2 – Power Clean
Minute 3 – Thruster
Minute 4 – Overhead Squat
Minute 5 – Front Squat
Minute 6 – Back Squat
Minute 7 – Power Snatch
Minute 8 – Power Clean
Minute 9 – Thruster
Complete 4 Rounds for Time:
5 Muscle-ups
10 HSPU
15 Knees to Elbow
20 Lunges, walking
8 Minute EMOM:
8 Back Squats from rack (135/95)
Rest 2 minutes
8 Minute EMOM:
8 Deadlifts (225/135)
Rest 2 minutes
Cash Out:
Run to the corner of Asbury & Kipling and back to the gym
10 minutes of Sit-ups in Tabata format
then…
Complete for Time:
40 Double Unders
30 Box Jumps
20 Push-ups
30 Box Jumps
40 Double Unders
Complete for Time:
1 Squat Clean (135/95)
10 C2B Pull-ups
2 Squat Clean
9 C2B Pull-ups
3 Squat Clean
8 C2B Pull-ups
4 Squat Clean
7 C2B Pull-ups
5 Squat Clean
6 C2B Pull-ups
6 Squat Clean
5 C2B Pull-ups
7 Squat Clean
4 C2B Pull-ups
8 Squat Clean
3 C2B Pull-ups
9 Squat Clean
2 C2B Pull-ups
10 Squat Clean
1 C2B Pull-ups
Complete for Time:
30 Calorie Row
30 Burpees over rower
Rest 5 minutes
15 Calorie Row
15 Burpees over rower
Rest 3 minutes
30 Calorie Row
30 Burpees over rower
On a Running Clock:
Complete 3 Rounds for Time:
50 Sit-ups
50 Double Unders
*Rest 1 minute
Death By Burpees:
Start with 2 burpees on minute 1 and increase by 2 burpees each consecutive minute until failure
Power Clean Practice
then,
‘”Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Complete 3 Rounds for Time:
Run 800m
10 Push Jerks (155/115)
*P.S. This little boy is not a jerk. He is sweet and smiley, has the cutest bed head, and we love his suave run form.
10 Min Partner Row for Distance:
Partner A rows 100m while Partner B front planks on hands; switch and continue for time allotted for max distance
Complete 4 Rounds for Time:
20 Calorie Row
18 Ball Slams (30/20)
12 Ring Dips
In 20 minutes establish a heavy complex of:
1 Squat Clean + 2 Front Squats
Then, 3 rounds for quality:
1 Power Clean + 1 Hang Power Clean + 12 Lunges, in place with weight in front rack @ 70% of heaviest complex
Find 1 RM Push Press
then,
Get to 100!
At the top of every minute:
Complete 4 Chest to Bar Pull-ups
Finish the minute with Push Press (115/75)
*WOD is finished when you have completed 100 Push Press
Complete 2 Rounds for Time:
40 Pull-overs with med ball in gym (20 each)
With one med ball (14/10):
Run to Corner #1: complete 12 Med Ball Cleans (each)
Run to Corner #2: complete 15 Med Ball Push-ups (each) in grass by Jewell Ave.
Run to Corner #3: complete 18 Med Ball Ground to Overhead (each)
Run to Corner #4: complete 21 Med Ball Plyo Jumps (each) on retaining wall
*Take turns running with the med ball.
Front Squat
10-8-6-4-2
(increase weight each set)
Then, every 2 minutes on the 2 mins x 10 mins:
10 Front Squats @ 50% of 2RM
10 Burpees
Snatch Practice for Quality:
Snatch Grip Deadlift
5 x 3
(go heavy, but maintain a flat back)
Power Snatch
7 x 1
(practice form, keep the weight light)
Complete 5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Cleans
30 Lateral Bar Jumps
Set a Running Clock and Begin with Run:
Run down to the overpass bridge over Kipling and back to gym (approx 1.5 miles).
Then, Complete 3 Rounds for Time:
25 Wall Ball Shots (20/14)
45 Double Unders
10 Min AMRAP:
7 Kb Swings (70/50)
7 Box Jumps ((30/24)
*Rest 5 minutes
10 Min AMRAP:
8 Kb Snatch (45/35)
6 Pull-ups
“Loredo”
Complete 6 Rounds for Time:
24 Squats
24 Push-ups
24 Walking Lunges
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
10 Min Power Clean Practice
then,
Open 12.3
18 Min AMRAP:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 TTB
12 Min Row for Distance
AND…
Complete for Time:
30 Pistols, alternating legs
15 Pull-ups
20 Pistols, alternating legs
15 Pull-ups
10 Pistols, alternating legs
15 Pull-ups
10 Min Clean & Jerk Practice
then,
20 Min Partner AMRAP:
For the first 14 mins:
4 Hang Cleans (135/95)
8 Push-ups
18 Squats
*Each person does one round before tagging off to their partner.
For the last 6 mins:
Each person finds their 1RM Clean & Jerk
Set a Running Clock:
‘”Annie”
50-40-30-20-10
Double Unders
Sit-ups
10 Min EMOM:
2 Deadlifts
(85% 1RM)
Power Snatch
2-2-2-2-2-2
(80% 1RM)
Complete 3 Rounds for Time:
400m Run
25 Power Snatch (75/55)
16 Toes to Bar
(*15 minute time cap)
8 Min EMOM
2 Muscle-ups OR
2 Pull-ups and 2 Ring Dips
Complete for Time:
25 Thrusters (95/65)
15 C2B Pull-ups
1200m Run
15 C2B Pull-ups
25 Thrusters
Complete for Time:
21-15-9
Power Clean (135/95)
Wall Ball Shots (20/14)
*Run 400m
9-15-21
Power Clean (135/95)
Wall Ball Shots (20/14)
*Run 400m
Gymnastics Stations:
1. Rope Climb Work
Choose your Level; for quality, not for time
Legless Rope Climbs (10 times)
Regular Rope Climbs (10 times)
Start in supine position; pull body to standing (20 times)
2. Ring Dip Tabata
3. Bar Hold Tabata
4. Death By Sit-ups: On Minute 1, do 10 sit-ups. Add 2 sit-ups each minute till failure.
Shoulder Press
8-8-8
(approx 65% 1RM)
30-20-10
Sumo Deadlift High Pull (75/55)
Ring Push-ups
Box Jump Overs (20″)