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WOD

Pause Back Squat

5-5-5-5-5-5

10 Minute AMRAP of

  • 1 Round of “Isabel” – 30 Snatches (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)
  • Max Burpees

Score = total burpees completed.

WOD

“Amanda”

9-7-5 Reps for Time of

  • Muscle-Ups (L2: Bar Muscle-Ups, L3: Pull-ups and Dips)
  • Snatches (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

WOD

14.1

10 minute AMRAP

RX:

  • 30 Double Unders
  • 15 Snatches (75#/55#)

Masters 55+:

  • 30 Double Unders
  • 15 Snatches (65#/45#)

Skill

  • Snatch
  • Muscle ups

WOD

3 Rounds of:

RX:

  • 10 Snatches (RX: 135#/85#)
  • 5 Muscle-Ups/Bar Muscle-Ups

L2:

  • 10 Snatches (L2: 115#/65#)
  • 5 band Bar Muscle-Ups

L3:

  • 10 Snatches (L2: 95#/55#)
  • 10 Pull ups
  • 10 Dips

-Then-

150 DUs or 450 JRs

For time.

Performance WOD

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.

Repeat 3 rounds.

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Skill

Snatch

WOD

5 rounds of:

Snatch followed immediately by 3 OH squats.

Then

3 rounds of:

Snatch followed immediately by 2 OH squats.

Then

3 rounds of:

Snatch followed immediately by 1 OH squat.

Start light and add weight for total of 11 rounds.

Performance WOD

OH Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70 %
5+ x 75%

50 Leg Extensions

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WORKOUT 15.1

CFR video tips HERE!

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

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And a little love from Bryan L. to Judson B. The games are on folks!!!

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Today’s WOD

  • Wednesday, 5/24/17

    WOD Squat Clean 3-3-3-3-3-3 then 3+ at 70% of last set of 3 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) 2 RFT of 21-15-9 Deadlifts Front Squats Push Press Weights: RX: 95#/65#, L2: 75#/45#, L3: 65#/35#
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