Strength/Skill – 12 min.E.M.O.M. – Even Min. T.2.B. – 5-10-15 Beg, Int. Adv.
Odd Min. – Beg./Int. 10 Goblet Squat 53/35
Adv. 12 Alternating Pistols
3 R.F.T.
20 S.2.O 115/75
25 Pull-ups
30 K.B. Swings 70/53
Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14
“I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength…
WOD AMRAP 20 Minutes 5 Burpees 10 Push Press (95/65)(75/55)(55/35) 10 Pull Ups 5 Wall Climbs – See demo below, scaled version is discussed also.
Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Start at about 50% of your 1RM and increase each set by 10% The goal is to do each set unbroken….
Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced….
Strength: 18 Min EMOM Even: 6 Thrusters 135/95 + 6 Burpees over the BB Odd : 6 alt. KB Snatches + 6 T2B Complete as many rounds and reps as possible in 12 minutes of: 15 Deadlifts 155/115 15 Deficit push-ups, hands on 25 pound plates 15 Box jumps, 24″ box