";var wpa_add_test="no";
Posted on 30th October 2019 by Chris Cummins
Every 6:00 x 5 Rounds
Run 400m
12 Burpee Box Jump Overs
12 Double KB Snatch (2x 20/12kg)
Max Rep Double KB FR Squats in remaining time
Posted on 29th October 2019 by Chris Cummins
Hang Power Clean + TTB Tekkers
-No specific constraints
EMOM 30
Min 1) 7 Hang Power Cleans + 7 STOH (70/45)
Min 2) 15 TTB
Min 3) Rest
Posted on 28th October 2019 by Chris Cummins
Thrusters
Working every 2:00 for 8 sets, complete the following rep ranges, increasing weights as you go. Aim is to finish with a heavy set of 2 reps
12-10-8-6-5-4-3-2
4 x 2:00 AMRAPs
1) Russian KB Swings (32/24)
2) Burpees
3) Pull Ups
4) Rowing (cals)
-1:00 between stations
Posted on 27th October 2019 by Chris Cummins
21-15-9 reps of:
Deadlifts,
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
Posted on 23rd October 2019 by Chris Cummins
In teams of 2
35 Min Running Clock
2 Rounds
50 Cal Row
50 Box Jumps (24/20)
2 Rounds
50 Cal Row
50 Burpees
2 Rounds
50 Cal Row
50 Thrusters (20/15kg bar)
Then
200 Sit Ups
Posted on 22nd October 2019 by Chris Cummins
Back Squat
5×5
-Same weight all sets (heavy as poss)
-Aim to increase on last weeks weight if you did it
AMRAP 3
3 Hang Power Cleans
6 Push Ups
9 Air Squats
Rest 1:00
x 4 Rounds
-Round 1 – 60/40kg
-Round 2 – 70/45kg
-Round 3 – 80/50kg
-Round 4 – 90/55kg
Posted on 21st October 2019 by Chris Cummins
Pull Ups / C2B Gymnastics
A) Perform 1x ME Set of Kipping Pull Ups / C2B or appropriate scale
B) EMOM 7 of 30-40% of the max effort UB set
Every 4:00 x 3 Rounds
Run 200m
10 Front Squats (50/35)
Max Rep STOH
-Score is total STOH after all 3 rounds
Posted on 20th October 2019 by Chris Cummins
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
-If you did the open WOD on Friday use the time to work on your weaknesses instead if you’d rather. Or, have a second attempt and try to improve your score.
Posted on 16th October 2019 by Chris Cummins
Every 8:00 x 5 Rounds (40 mins)
Run 800m
16 Burpee Box Jumps
16 DB Snatch (Heavy as poss)
-Rest remaining time
Posted on 15th October 2019 by Chris Cummins
Back Squat
5×5
-Same weight all sets, heavy as poss.
-If you did these last monday, aim to build on the weight you used.
EMOM 16
1) Max Cal Row
2) Max Wall Balls
3) Max Pull Ups
4) Rest