14.5

Thrusters and burpees

Weekly Results

Endure

4 rounds:

2 minute max rep Double Unders

:30 second rest

2 minute Handstand or Plank Hold

:30 second rest

E3mom

Happy Birthday Colleen!

 

Skill: 10 minutes of muscle-up progressions. 

E3mom for 18 minutes:

1-3 muscle-ups (or 3-9 pullups)

8 power snatches (115/75#)

12 over-the-bar jumps

Max rep front rack standing lunges (115/75#) with your remaining time. 

Choose an appropriate number of MU's or pull-ups to perform each round. The goal is to have at least one minute each round to perform lunges. 

Whether you do have muscle-ups, don't have them, or don't think you ever will, it is important to practice the progressions from the beginning. Practicing MU's will help with so many other athletic endeavors. 

The power snatch

Dumbbell Trouble

For time:

40 double unders

30 hang power cleans (dumbbells)

40 double unders

30 front squats (dumbbells)

40 double unders

30 jerks (dumbbells)

40 double unders

Use a dumbbell weight appropriate for reaching full range of motion on each movement while keeping the intensity high. 

Note: The final Open workout will be announced this Thursday night. We will get after the last workout and then celebrate with a cookout and shindig. Even if you're not participating in the Games this year, come on out and celebrate with us. 11am - 1pm this Saturday. 

Weekly results

'Biathlon'

Team biathlon

10 rounds for time

300m row

+ 50m per missed target. 

A: throws

B: rows

Rotate 

Quick Chip

For time:

30 over-the-bar burpees

30 hang power cleans (95/65#)

30 toes-to-bar

30 front squats (95/65#)

400m run

"Nick"

11 rounds for time:

11 hand release push-ups

1 rope climb

14.3

8 minute AMRAP of:

10 deadlifts (135/95#)

15 box jumps

15 deadlifts (185/135#)

15 box jumps

20 deadlifts (225/155#)

15 box jumps

25 deadlifts (275/185#)

15 box jumps

30 deadlifts (315/205#)

15 box jumps

35 deadlifts (365/225#)

15 box jumps

"death by..."

For 20 minutes

Within the first minute complete:
1 burpee
1 situp
Second minute:
2 burpees
2 situps
Third minute:
3 burpees
3 situps
etc.
until you cannot complete your reps within the minute.

Team WOD

In teams of 2, for time:

"Grace" - 30 clean and jerks (135/95#)

10 rounds of "Cindy" - 5 pullups / 10 pushups / 15 air squats
2000m row

400m team run

Rules:
Complete "Grace" sharing one bar. Teammates take turns as necessary until 30 reps are completed.

One person does round(s) of "Cindy" while the other rows toward 2K. Switch as necessary.

Run the 400 together. Time is up when the last person finishes.

Rabies

20 minute AMRAP of:

5 Wall ball shots 10' (guys 20# , girls 14#)
3 Power cleans (165 / 115#)
1 Muscle-up (scaled = 3 ring dips)

14.2

0:00 - 3:00

2 rounds of:

10 overhead squats (95/65#)

10 chest-to-bar pull-ups 

3:00 - 6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

6:00 - 9:00

2 rounds of:

14 OHS

14 C2B pull-ups 

Etc. Etc. 

Weekly Results

Press and Step

Strength: In 10 minutes find your 1RM thruster

WOD

2 rounds for time of:

20 push-ups

20 walking lunges

20 ring dips

20 walking lunges

20 push press (115/80#)

20 walking lunges

14.1

10 minute AMRAP:

30 double unders 

15 snatches (75/55#)

If you are signed up for The Open and want to repeat this workout, you must have your score submitted online by 7pm tonight. If you do not want to repeat the workout, we have an alternative wod for you today. 

Weekly Results