SK: 10 minutes to practice/learn Handstand walks ST: Build to 90% Snatch for 1 rep. (13 min cap.) 2 Rounds For Time: 21 Overhead Squats (95/65) 21 Chest to Bar Pull-ups 21 Power Snatches (95/65) 21 Over the Bar Burpees Read More
With a partner, complete the following for time: 3 rounds: 13 Clean and Jerks (135/95) 13 Bar Facing Burpees *Partner 1 completes a round, then Partner 2 completes a round, until each have completed 3 rounds. Rest 3 min. With a partner, complete the following for time: 3 rounds: 10 Deadlifts (245/175) 20 Calorie Row...Read More
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. “Nate” 20 minute AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (70/52) Gold: 4 C2B Pull-ups + 4 Ring Dips/ the rest is the same. Silver: 4 Pull-ups + 4...Read More
WU: 4 rds- 2 down and back sprints + :20 sec Handstand hold :20 Sec Dead Hang 10 Arm Circles WOD: “Overhead Party” EMOM for as long as you can: 2 Strict Press (Once you fail your first press, begin Push Presses on the next minute. And then Push Jerk. Then Split Jerk. Must be...Read More
WU: 1 min of single unders 1 min of double unders 1 min of triple unders Coach mobility SS: In 6 sets, build to a heavy 2 rep Hang Squat Snatch. 15 min cap. 4 rds- 3 min AMRAP: 10 Power Snatches (70-75% of above) Max rep Burpee Box Jumps in the remaining time. Rest 2...Read More
ST: Find a 4 RM Front Squat (near 85%) -then- 1 Drop Set (-20-40) for max reps Stamina: 5 rounds- 10 Overhead Walking Lunges (105/75, total) 10 GHD SU 10 Back Ext. 10 BB Curls 15 Windmills (each hand) 200m RowRead More
SKILL: Intro to Handstand Push-up and variations/progressions *and* try to accumulate 50 HSPU all in 17 minutes. (Use your absolute hardest version, BUT be REAL with yourself. All reps should be of good quality. ie strict, deficit, kipping with 2 puzzle pads, box push-ups, etc.) 🙂 In a team of 2 or 3: 20 min...Read More
WU: 800m Run, 1000m row, or bear crawl crab walk cat/cow bird dog 30 sec dead hang on pullup bar shoulder mobi 5 RFT: 11 Burpees 11 Pull-ups *fast ST: 3 Supersets of: 10 Bent over Barbell Row (Kip if you want) 10 Front Rack Lunges (5/5) (Go heavy. No scoring needed. same bar. No rack....Read More
WU: 5 min of- 10 bear crawls 5 barbell PC 5 barbell OHS 15 second couch stretch METCON: 4 min AMRAP of OH Squat (115/85) 4 min AMRAP of Calories on bike or rower 3 min AMRAP of Power Clean (155/105) 3 min AMRAP of Box Jumps (24/20) *no rest in between amraps *4 separate scores ACC: 4 x...Read More
