Strength 4×2 Front Squats at 80% of 1RM WOD For time: Adv 9 Power Cleans 155/115# 21 HSPU 7 Power Cleans 155/115# 15 HSPU 5 Power Cleans 155/115# 9 HSPU Inter 9 Power Cleans 115/80 21 Box [...]
Gymnastics Strength 3x 30′ Arch to hollow rolls + V-up Inch worm to hollow on hands-hold 3sec 10 hollow/super swings on rig WOD RX: 30sec Handstand hold (Free-standing) 9 Shoulder to [...]
Strength 12min Adv/Inter Clean and Push Jerk -Work to a heavy double Beg Hang Clean and Push Press -Work on technique WOD 10min AMRAP Rx 50 DU 12 Box Jumps (24/20) 16 Pull-Ups Inter 25 Double [...]
Strength Pause Back Squat 4×2 @ 80% (of Back Squat 1RM) WOD RX Run 800m 30 Wall Balls (20/14) 50 Sit ups with med ball (20/14) 30 Wall balls Run 800m INT Run 400m 30 Wall Balls (16/12) 50 [...]
Strength Deadlift Progression WOD GNC Hell of the West Qualifier #1 8min AMRAP of: 2x 10 Deadlifts 10 Bar Facing Burpees Open Men: 195-225-255-285 Open Women: 125-150-175-200 Novice Men: [...]