Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds. Within each round Once you pick up the barbell you may not put [...]
Strength: 3 position Snatch Ground Above the knee High hang Then, for time, 12-9-6-3 reps of:”April Fools’ Day” Power Snatch (135/85) OH Lunge w/ plate (45) L/R=1 burpees *15 minute [...]
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was [...]
Strength: Push-Jerk – 20 minutes to work to a heavy (not maximal) double AMRAP 10 minutes of: 9 Front squats (115/75lb) 6 Jerks (using the same barbell) 9 Hand-release push-ups Beginners option: [...]
Strength: Deadlift 3-3-3-3-3 Increase load for each sets, last set should not be maximal. Rest 3 minutes between sets. Wear LONG SOCKS when Deadlifting! Always. Please! For time, 21-15-9 of: [...]
Strength: Hang Clean – 20 minutes to work on getting under the bar for a heavy double 4 Rounds For Time of: 10 Cleans (135/85lb) 15 Toes to Bar Time Cap: 15 Minutes Beginner’s [...]
13.3 CF Games Open WOD Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots (20lb to 10′ target/14lb to 9′ target)* 90 Double-unders 30 Muscle-ups [...]
