In memory of Harper and raising awareness for water safety. WOD4Harper Cash in: 1 Minute of Walking Lunges (20/10kg) 1 Minute of Bear Crawls Then AMRAP in 16 minutes: 15 Clapping Pushups 15 Push Presses (50/30kg) 15 Front Squats (50/30kg) 15 KB Snatches (1 x 24/16kg) 15 SDHP...
5 rft: Pull-Ups Box Jumps (24/20”) + R1 – 15 Pendlay Rows R2 - 15 OH Squats R3 – 15 SDHP R4 – 15 Push Presses R5 – 15 Hang Power Cleans Level, P-Ups/BJ, Kgs 1, 10/10, 25/15kg 2, 15/15, 35/22.5kg 3, 20/20, 45/30kg [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) Cluster 8 x 3 - first set @ 40% of Clean 1RM - add weight after each successful set B ) AMRAP in 15 minutes: 20 Alt DB Snatches (20/15kg) 100m Run 20 Situps 100m Run 40 Double Unders [vc_gallery type="image_grid" images="27069"...
A) Krusher’s weightlifting Or B ) “Chad” For time: 1000 Stepups (20”. 20/15kg) - you’ll need a sturdy backpack if you want to do this as Rx’d or your own weight vest - modified options, which will still include stepups, will be on the board [vc_row css_animation=""...
A) Deadlift 8-8-6-6-4-4-4-4-4 then B ) 5 x Superset 8 Ring Rows 8 Ring Dips Or C) For time: 800m Row 40 Wall Balls (9/6kg) 20 Burpees ...
A) E30S x 20 rounds 1 Power Snatch B ) 3 x AMRAP in 4 minutes: 12 Power Snatches (45/30kg) 12 Toes-to-Bar 12 Front Squats (45/30kg) ...
A) E90S x 10 rounds 3 Push Jerks (no racks) 6 Weighted Cossacks (10/5kg plate) 9 Reverse Crunches B ) AMRAP in 12 minutes: 30 Double Unders 3,6,9...
A) Muscle Snatch - build to a heavy triple B) 1. 5 rft: 12 Pushups 12 Lateral Jumps 6 Hang Power Snatches - 10 minute time cap 2. 5 rft: 12 Toes-To-Bar 6 Split Stance Lunges (20/15kg. Left) 6 Split Stance Lunges (20/15kg. Right) - 10 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
For time: 70 Wall Balls (9/6kg) 60 Mountain Climbers (L+R = 2) 50/40 Calories 40 Weighted Stepups (20/15kg) 30 Ring Dips 20 Strict HPSU 10 Wall Walks + 10 Deadlifts (80/60kg) after each movement (i.e. 7 sets) [vc_gallery type="image_grid" images="27031"...
A) Krusher’s weightlifting - Snatch Or B ) 30 rft: 7/5 Calories 3 Hang Cleans (50/35kg) 1 Bar Muscle-Up - BMU subs 2 C2B Pull-Ups 3 Pull-Ups / Ring Rows - 30 minute time cap ...
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