Month: October 2021

Capacity: 100M Row Sprints 4 100 meter sprints with 30 seconds break in between, score it slowest round Weightlifting: Deadlift E2MOM 14 minutes 4 DL at 65% of 1 rm WOD: AMRAP 10 minutes 10 Box Jump 24/20 10 Alternating Dumbbell Snatch 50/35 lb

Skill Work: Max Height Box Jump (Distance) Max Height Box JumpWith a 7 minute clock establish a max box jump   Weightlifting: Back Squat E3MOM 15 mins, establish a 1 RM Back Squat   WOD: Deadlift Burpee (For Time) -Cap 11 Minutes 21-15-9 Deadlift 225/155 We have not tested this bench mark in quite some…

Gymnastics: Hand Stand Hold EMOM 5 mins, establish a max hand stand hold, either free standing or against the wall   Weightlifting: Power Snatch E2MOM 10 mins 2 power snatch start a 80% of max and go for a new 2 RM   WOD:Run-Row (Time) – Cap 30 minutes Five Rounds for time: Run 400…

Skill Work: Weighted Pull-ups EMOM 6 Mins Establish a 2 rep max weighted pull up.   Weightlifting: Snatch Grip Deadlift E3MOM 12 Mins, go for a 3 RM Snatch grip deadlift from the floor, make to reset on each rep touch and go will not be an effective way to keep your back tight on…

Skill Work: EMOM 6 minutes of T2B + C2B + BMU Complex. Complete (2) two of the following complex: 1 toes to bar 1 chest to bar 1 bar MU all in succession without coming off the bar. Go for a unbroken max set of the complex! Weightlifting: E2MOM 12 Mins of 1 Push Press…

Warm-up: Tabata L-Sit/ Plank alternating hold. Weightlifting: Overhead Squat E3MOM 12 minutes, establish a 3 RM Overhead Squat, start at 85% of max in round 1. If you are feeling good and have time then go for a 1 RM! WOD: (For time) -Cap 12 Minutes 9-15-21 of: Calorie Row. Rx+: calorie on air assault…

Skill Work: Row Max Effort 500m Row Weightlifting: Back Squat E2MOM 14 minute 2 back squats at 80% of 1 RM WOD: Cindy 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats

Skill Work: Weighted Pull-ups EMOM 6 minutes 2 weighted pull up at a challenging weight Weightlifting: *CHOOSE EITHER OPTION A OR B FOR WEIGHTLIFTING FOR THE DAY* A: Power Clean + Thruster *Not a cluster* EMOM 10 minutes 1 PC plus start @ 75% OR B: Power Snatch EMOM 10 minutes 1 Power Snatch start…