Hanging Snatch + 6 minute Grace

In exactly 10 minutes find your 3RM Hang Snatch

Transition / REST 1 minute

6 minute "Grace"
135/95# clean and jerk, 30 reps
Max rep muscle-ups with remaining time for score.

Scale: 3 pullups + 3 ring dips = 1 muscle up

Butter

12 minute AMRAP of:

15 deficit pushups
15 butterfly sit-ups
15 box jumps 24/20"

Bunk

8 rounds for time and reps:
Suicide sprint
3 Deadlifts (315/225#)
Max rep pull-ups

This is for time and reps so do not spend too much time prepping and worrying about high rep pull-up sets. In other words, it's better in this workout to get a quick set of 12 with little transition time rather than 18 with 1 minute rest.

Weekly Results

 

 

Mobility WOD

  

Endurance Results

 

 

Endurance - row/plank

4 rounds for time of:
500m row
Handstand or plank hold your 500m time.
1 minute rest

The This One

6pm class Fight Gone Bad-ing

 

For time:

3-6-9-12-15 reps each of:

Power Clean 95/65#
Toes-to-bar OR Burpees

Why the options today you ask?
After all of the pressing and pushing we have experienced this week, a power clean / toes-to-bar (T2B) wod makes the most sense from a programming standpoint. That being said, this is a great opportunity to work in some burpees if you feel they are your weakness. Either way, use a power clean weight that will allow you to move quickly and keep your intensity level up for the entire workout.

Mobility Test

Man and wo-man tests are cool but being mobile is cool too.

Big Dipper

For time:

30 dips
30 pushups
300 ft. sled drive
3 rope ascents

20 dips
20 pushups
200 ft. sled drive
2 rope ascents

10 dips
10 pushups
100 ft. sled drive
1 rope ascent

"Fight Gone Bad"

3 Rounds
Max reps for 1 minute at each station. Rest 1 minute between rounds.

Wall Ball Shots (20/14#) 10ft.
Sumo Deadlift High Pull (75/55#)
Box Jumps 20"
Push Press (75/55#)
Row (Calories)

Weekly Results

Endurance Results

Endurance

Complete as many reps as possible in 3 minutes of each movement:
Row (calories)
Farmers Carry 10m
Double Unders
400m Heavy Bag Run
Seated Press

Rest 1 minute between each.

10 minute prep

10 minute AMRAP of:

10 snatch (95/65#)
10 chest-to-bar pull-ups

Snatch is from the ground to overhead in one motion WITH a squat as the bar is overhead. You can power snatch and overhead squat if necessary.

Living life as Prescribed!

We are proud of all our athletes for the hard work they put into their overall health and fitness. Misty and Chris are great examples of hard working women who do not take days off and expect nothing less than constant improvement. Give them a high five next time you see them for earning their first RX's! And on the 150 burpee WOD no less! Congratulations to these tough girls for doing hard things and having it pay off.





Beastmode!

"Keely"

For time:

150 Burpees

11.5

Complete as many rounds as possible in 20 minutes of:

5 power cleans (145/105#)
10 toes-to-bar
15 wall ball shots (20/14#) 10 feet

Endure - Quick chip

For time:

200m run
over-the-box x 5
10 kettlebell swings (1.5/1 pood)
10 grasshoppers
over-the-box x 5
200m farmers carry
over-the-box x 5
10 kettlebell swings
10 grasshoppers
over-the-box x 5
200m run

Tickle

5 Rounds for time of:
5 Handstand pushups
10 back squats (135/95#)
15 ring rows

Tide Roll

Strength: In 15 minutes find your:
5RM weighted dip
and
1RM weighted Pull-up

WOD:

12 minute AMRAP of:
15 deadlifts (135/95#)
30 double unders
15 weighted situps 25#

MWG

For time:

Row 500m or Run 400m

21 Thrusters (95/65#)

21 Pull-ups

Row 500m or Run 400m

21 Pull-ups

21 Thrusters (95/65#)

Row 500m or Run 400m

 

What is the difference between a clean, power clean, hang clean, and hang power clean?





The Legend: Mark Rippetoe from Wichita Falls Athletic Club



Endurance Day

1) C2 Row: In 10 attempts, find your fastest 500m pace

2) Complete as many rounds as possible in 15 minutes of:
10 walking lunges
15 double unders

Pulling

5 rounds for time of:
5 deadlifts (275/185#)
10 pull-ups

Clowney

For time:
50 broad jumps @ 80% of your height
100 push-ups
10 snatch (135/95#)

For broad jumps, mark your distance and jump back and forth over the line 50 reps.
Note the snatch is not a power snatch. At some point your hip crease must break the plane of your knee with the bar overhead.