Strength – Push Jerks 3-3-3-3-3
Skill – Kipping Pull-ups
W.O.D.
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.
“MURPH” Times: 8 A.M & 9:30 A.M. Saturday! BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Weighted pull-up 3×5 — 5 min AMRAP: •5x Handstand push-up •1x Rope climb 5 min AMRAP: •8x Supine ring-row •8x Hand release push-up 5 min AMRAP: •30m Farmer’s walk 53/35 •8x Goblet squat 53/35
Strength – Snatch Pull 3-3-3-3-3 W.O.D. 21-15-9 with 55m jog/55m sprint between each round One Arm Dumbell Thrusters 45/25 Chest To Bar Pull Ups
I need head count for BBQ Back Squat Waves Every 2 min for 6 sets (12 min) 8 Reps @ 65% 4 Reps @ 70% 8 Reps @ 75% 4 Reps @ 80% 8 Reps @ 77.5% 4 Reps @ 90% 4 RFT 400m Run 25 Burpee to plate 45/25 3 Rope 3:1 *25min…
Strength: 3 position clean Power, hang, floor: work up to a heavy complex AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Walking Lunges 70/53
Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go…
Beep Test: EMOM 4-7 Thrusters 75/55 4-7 Pull Ups 4-7 Burpees Pick a number and stay with it. When you cannot complete all the reps in the minute you are done. Strength/Skill: 1 Push Press + 1 Push Jerk…. work to a heavy single.