Blog

Skill - pull ups.

WOD - For time:
30 Deadlifts (185/125)
10 ring dips
20 Power Cleans (135/85)
15 ring dips
10 Power Snatches (95/65)
20 Ring Dips

Part I - 5 Rds. of the following Clean complex (every other minute):
1 Hang Clean Pull + 1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Squat Clean (floor)
*bar can be dropped during round

Part II - 4RFT of:
- 200M run
- 8 Front Squats ( with 70% of top load from complex)

For time:
1000M row, 20 KB Snatches 53/35# alternating arms, 20 Burpees
750M row, 16 KB Snatches, 16 Burpees
500M row, 12 KB Snatches, 12 Burpees

Core - 30 ABMAT sit ups followed by 30 banded hip extensions

Part I - Back Squat. Heavy Single. Compare to: 1/3/2017

Part II - AMRAP(7).
2 KB Swings 70/53 - 4 Wall Ball Shots 20/14#
4 KB Swings, 8 Wall Ball Shots
*each round the swings go up by 2 and the wall ball shots go up by 4

AGOQ #3
21,15,9 RRFT of:
- STO 135/95
- C2B Pull Ups

Core - 3x15 V-ups

AGOQ 17.2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Master's Online Qualifier 1

For time:
• 100 dumbbell snatches
• 80-cal. row
• 60 bar-facing burpees
• 40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Skill - Double unders. Do max effort box jumps if you are a double under ninja

WOD - Tabata Intervals. Every Rep Counts. 8 rounds of each exercise before rotation

T2B
HR Push Ups
Air Squats
KB Swings 53#/35#

Part I - 5 Rds. of following Snatch complex:
1 snatch pull + 1 hang Power Snatch + 2 power snatches ( bar can be dropped during complex)
1 round every other minute

Part II - For time:
21/16 calories on rower , 6 HSPU's
18/14 calories on rower , 9 HSPU's
15/12 calories on rower , 12 HSPU's
12/10 calories on rower, 15 HSPU's

Core - 3x15 weighted ABMAT sit ups

4RFT of:
400M run
15 C2B Pull Ups
10 Deadlifts(225/155)
1 Legless rope climbs or 2 reg. rope climbs

Core - 3x15 hollow rocks followed by 3x15 supermans

Contact