by cR055 | Aug 16, 2014 | WOD
A. Find 1RM Shoulder Press. B. Find 1RM Power Clean. C. 30 reps for time @ 75% of 1RM Power Clean. * Rest 5 minutes between each test. Then: “Helen” 3 Rounds for time… 400 meter Run, 21 KB Swings (35/53), 12 Pull-ups. Tuesday, August 19th was last...
by cR055 | Aug 16, 2014 | WOD
10 minute Amrap @ 85% effort of… 200 meter Run, 15 Air Squats, 6 Strict Pull-ups. *If athlete unable to do a strict pull-up, then substitute with strict ring rows. If athlete can do horizontal ring row then athlete may use a band to perform strict pull-ups. 4...
by cR055 | Aug 16, 2014 | WOD
A. Find 1RM Front Squat. B. Find 1RM Squat Clean (competitors only). * Athletes who cannot perform 1RM Squat Clean will substitute with a 4 round tabata of Air Squats. A true squat clean is not power cleaning and then dropping into a front squat. A true squat clean is...
by cR055 | Aug 16, 2014 | WOD
A. Find 1RM Deadlift. B. 10 rounds for time… 10 toes-to-bar, 10 box jumps (20/24). *Rx is box jumps, not step ups. Friday, August 22nd was last modified: August 16th, 2014 by...
by cR055 | Aug 16, 2014 | WOD
Heats will be set up for both Saturday and Sunday. See sign up sheets. 90 minute Amrap of… 1300 meter Row, 200 meter Farmers Carry (35/53), 10 Wall Walks (RX is chest to wall), 42 Double Unders. *For this endurance test, athletes may substitute with a 10K run....
by cR055 | Aug 10, 2014 | WOD
Strength: Push Press (5-3-1) @ 75%, 85%, 95% of 1RM. Metcon: For time… 1K Row, 20 wall balls (14/20), 30 pull-ups, 40 med ball lunges (14/20), 50 double unders/150 singles. ON-RAMP Skills: Push Press, KB swings, Slam Balls. Metcon: 10 minute Amrap of… 10 Slam...
