Strength: Split Jerk – 25 minutes to work to a heavy double Then, 21-15-9 for time of: Front Squat (115/75lb) Toes-to-bar 400m Run (after each round) Beginners: lighter BB or Goblet squat, [...]
Strength: 3 position Cleans – 20 min to work to a heavy double Then, AMRAP 15 Min of: 8 Power Clean (135/95lb) 10 Weighted situps (45/25lb plate) 25 Double-unders Beginners: Lighter BB, [...]
Strength: Strict Press 3-3-3-3-3 AMRAP 12 min – partner up – just add one each round: Curtis P (95/65lb)* Burpee Sit-up *Curtis P = Clean, leave bar in front rack, lunge L, lunge R, [...]
Strength: 2″ Deficit Deadlift 3×3 at 80% of your 3RM. Beginners should not work in a deficit. Then, 15 Minute AMRAP: Buy-in 50 DUs (one time only) 9 Thrusters (95/65lb) 15 Push-ups 40m [...]
“White” Five rounds for time of: 3 Rope ascents 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead Run 400 meters Today’s WOD is in remembrance of U.S. Army First [...]
Strength: Bench Press w/ alternating Pendlay Rows 5×5 (keep rows at a moderate weight). Use same weight for all sets – work on form! This should be heavy but not maximal. Then, 3 RFT: [...]
8 minute AMRAP of: 3 Lateral Burpee over Bar* 9 Deadlift 6 Hang Clean 3 Shoulder to Overhead 3 Pull-ups* * For every round, increase count by 3 RX and Masters RX = 135/95lb Scale #1 = 95/65lb and [...]
