EMOM till failure-
20 D/U + 1 Sq. Clean Thruster
start @ 40% 1 RM clean and jerk.
add 10/5 each round
For time-
200 Singe Arm Russian Swings
*Switch arms every 5 reps, before you switch you must hold a 10 second over head hold with the same arm.*
**Every time you break its 8 burpees over the KB**
*16 min Cap*
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
” The Aftermath” Push jerk: 5-5-5-5-5 Please note on Tuesday, November 30th, the last class will be 6 p.m. “Diane” 21-15-9 reps of: Deadlift 225/185 155/125 115/85 Handstand push-ups or variations Cool down: Tabata double unders Please note on Tuesday, November 30th, the last class will be 6 p.m.
For time: 20 Deadlifts (315/215 lbs) 30 Box Jump-Overs (24”/20”) 40 Kettlebell Swings* (24/16 kg) 50 Double-Unders 60 S.D.H.P. 55/35 50 Double-Unders 40 Kettlebell Swings* (24/16 kg) 30 Box Jump-Overs (24”/20”) 20 Deadlifts (315/215 lbs)
2011 team WOD 6 from Southwest Regionals. For time: 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead, 45# (25#) 30 Toes-to-bar 100 foot Overhead walking lunge, 45# plate (25#) Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the row. When that athlete has…
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!) 21-15-9 Reps for time: DB/KB Goblet Squats (45/30) L Arm DB/KB Push Press (45/30) R Arm DB/KB Push Press (45/30) KB Swings (53/35)
Deadlifts 6X5 Sets 1-3: Warmup sets: 40,50,60%o of 1RM Set 4-6: Working sets: 70,80, 85% 0f 1RM 12 min AMRAP 12/9 Calorie Row 12 Deadlifts (155/105) 12 Ball Slams