Strength
Clean Complex (1 Squat Clean + 1 Front Squat + 1 Jerk) – 1 EMOM For 10 Min
—Start @ 75% of 1RM CnJ & climb to as heavy as possible
Conditioning
For Time
30 Power Cleans 205/125lb
30 T2B
30 Burpee Box Jumps 24/20″
1000m Row
WOD Notes: Power clean weight is 70% of 1RM. Scaling for T2B will be hanging leg raises.
Evan doing “Helen”
Strength
Bench Press – 7×2
—Start @ 85% & work up to a heavy double
Conditioning
“Helen” – (Compare to 4/23/13)
3 Rounds For Time
400m Run
21 KB Swings 53/44lb
12 Pull-ups
Midline
5x Max Effort L-Sit or Weighted Plank
WOD Notes: Click on the link above to compare results from over a year ago.
“Bringing Hope Home” Fundraiser
Teresa throwing around 44# KB!
Strength
Back Squat – 7×2
—Start @ 80% & work up to a heavy double
Conditioning
“2014 Regional Event #4”
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Bar Facing Burpees
WOD Notes: You may scale strict to kipping HSPU if necessary, hold a handstand for 60 sec each round, scale the reps to 7 each round, or do shoulder press @ 55% 1RM. Front Squat weight should be between 55-60% 1RM.
Congrats to Jessica & Fiorella for completing Broad Street Run!
Conditioning
“2014 Regional Event WOD 6”
For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
WOD Notes: Scaling for ring dips are 50 burpees. Deadlift weight should be 40% of 1RM.
Strength
Front Squat – 4×6 @ 80%
Conditioning
“2014 Regionals Event 5”
10 Rounds For Time
1 Legless Rope Climb 14′ (Scale: Use legs 20 ft)
200ft Sprint (to parking lot entrance)
—Rest 5 minutes
Prowler Pushes (heavy): 6×1 lap sprints
—Rest as much time needed to recover
WOD Notes: Scaling for RC are 1 Lap sled pull with arms or 6 kipping pull-ups each round. Record time for the WOD and heaviest weight used for the prowler.
Melissa with some DB snatches!
***5:30am class is cancelled due to closed roads/flooding
Strength
Deadlift – 2 EMOM @ 80%+
Conditioning
“Nasty Girls V2 or Nasty Girls”
3 Rounds For Time
50 Pistols or Air Squats
7 Muscle-Ups or 21 KB Swings 70/53lb
10 Hang Power Cleans 175/115lb
Welcome Pete!
