10/1/2018 15-12-9 reps, for time of: Power Clean, 135/95 lbs Thruster, 135/95 lbs
9/27/2018 21-15-9 reps, for time of: Single Arm Dumbbell Snatch, 25/15 lbs Jumping Chest-to-bar Pull-up Spend the warm-up working to find the appropriate load for the dumbbell. Find a load that allows you to complete at least 10 consecutive reps. For the jumping pull up, the pull up bar should be about 3-5 inches above the top of the head, the athlete jumps up and pulls until his chest (right below the clavicle) hits the bar. ... See more
Looks like we need to kick up the intensity a bit! 😉
Scaled Andy For time: 20 Thrusters, 75/55 lbs 30 Box Jumps, 16/12 in 50 Deadlifts, 75/55 lbs Run, 1 mi 50 Deadlifts, 75/55 lbs 30 Box Jumps, 16/12 in 20 Thrusters, 75/55 lbs
9/25/18 For time: 50 Row Calories 30 Hanging Knee Raises 50/35 Row Calories During the row, strive to maintain a consistent yet aggressive pace. If you are unable to complete the row in less than 4 minutes, stop and move on to the hanging knee raises. During the hanging knee raises, attempt to bring the knees above the hips on every rep. If you are unable to hang from a bar or you lose the ability to achieve 1 hanging knee raise, complete the remaining reps as AbMat sit-ups. ... See more
More space means bigger classes!
9/24/18 For time: 30 Wall Balls, 14/10 lbs, 10/9 ft 12 Power Cleans, 75/55 lbs 30 Wall Balls, 14/10 lbs, 10/9 ft 9 Power Cleans, 95/65 lbs 30 Wall Balls, 14/10 lbs, 10/9 ft 3 Power Cleans, 105/75 lbs 12:00 cap If you are able to perform all of the wall-ball shots with no rest, consider increasing the load for the remaining rounds. The focus for the clean should be on technique rather than load. If technique is not consistent, do not increase the weight for the next set of cleans. ... See more
All cleared out and ready for the next step!
Destroy the status quo!
9/20/2018 Overhead Squat 5-5-5, using heaviest weight per set Snatch Balance 3-3-3, using heaviest weight per set Hang Squat Snatch 1-1-1, using heaviest weight per set Then: 3 rounds for time: 200m run 8 Overhead Squats, pick load ... See more