Tag: wod

Lift DL  2×15 at 50% Double overhand, no touch and go.

Workout 8 rounds of:  12 back rack forward lunges 95/65 8 burpee box jump overs 24/20 rest 1:00 Rx+ 6 at 30/24

Workout 5 rounds for time: 150m uneven farmer’s carry–green+purple/yellow+blue 10 strict pullups 20 waiter’s situps purple/blue (total)

Finisher 3 rounds max empty barbell bicep curls (if 20+ add weight) 25m pinch grip farmer’s carry

Lift Push press build to a quick heavy in 12:00 No fails

Workout For time:  50/40 cal row 25 burpees to a 12″ target 50 american kb swings 24/16 25 burpees to a 12″ target No rx+. Just make it hurt

Lift Power clean  3×10 at 40-50% Goal is touch and go here. These should be smooth and technical.

Workout For time:  5 rope climbs 10 sandbag over shoulder 100/70 15 chest to bar 20 hand release pushups 25 bearhug squats 20 hand release pushups 15 chest to bar 10 sandbag over shoulder 5 rope climbs Rx+ hspu instead of hand release pushups

Lift Back squat  2×15 at 50%  Slower down, faster up tempo goal.

Workout 800m run  4 rounds for time 50 double unders  20 kb snatch 20/12 800m run Rx+ 24/16

E and Amy’s Going Away Workout
35:00 cap

Teams of 2, split how you want
5000/4250/3500lbs of snatching
into
100/70 cal bike
into
5000/4250/3500lbs of cleans
into
100 situps or GHDs
into
5000/4250/3500lbs of deadlifts

Choose your own weight!

so–if 10 reps at 100lbs is 1000 total lbs, you’d need to do 50 reps to get there.

Workout

35:00 EMOM
MIn 1: Power clean+hang squat clean
Start at 80% and build as capable–if you miss, go back to 80% and stay there

Min 2:
Bar muscle up skill work
Level 1: jumping bar mu+tuck ups

Level 2: 1 bar muscle up attempt

Level 3: Bar muscle ups x max unbroken set (you’ll drop off, that’s ok)

Min 3:
Dumbbell 1+1/4 hip thrust x 12

Min 4:
Hanging L-sit Work x max effort

Min 5: rest (can also be an easier cardio effort)

Workout

6×1:00 max reps, :30 rest
Station 1: DU
Station 2: Wallballs
Station 3: Dumbbell bench 2×35/25
Station 4: rope climbs

Lift Back Squat 5 × 70% 3 × 80% 1x 85% 1+ × 90% 1 bonus between 92.5-95% DB snatch 2×20 (after set of 5 and set of 3)

Workout 3 rounds for time with an 11 minute cap 60′ ohwl 1×50/35 30 alternating dumbbell snatch 50/35 No rx+, just make it hurt worse

Lift Bench Press 5 × 70 3 × 80 1x 85 1+ × 90 1 bonus between 92.5-95% Strict Ring pullup x max effort after each set 12 Db shoulder rotations/side after each set.

Workout For time with a 20:00 cap 15 Strict press 95/65 15 chest to bar 150 m run 30 push press 95/65 30 pullups 400 m run 45 push jerk 95/65 45 toes to bar 550 m run Rx+ BMU, c2B, T2B