ROOKIE A. 5 Rounds For time: 10 Snatch 10 Pull Ups INTERMEDIATE A. Clean and Jerk 3-2-1-3-2-1 Rest 3min Loading%:85,87.5,90,85,87.5,90 B. For time: 20 Snatch 40/25kg 20 Pull Ups C. For time: 20 Clean and Jerk 60/40kg 20 Pull Ups COMPETITOR A. Sumo style Deadlift 6-6-6-6 [...]
ROOKIE A1. Clean Pull 4-4-4-4 No Rest A2. Power Clean 4-4-4-4 Rest 3min B. For time: 400m Run 50 Box Jumps 400m Run 50 Toes to Bar 400m Run 50 Ring Dips INTERMEDIATE A1. Deadlift 4-4-4-4 No rest A2. Clean High Pull 3-3-3-3 No rest A3. Power Clean 2-2-2-2 No [...]
ROOKIE A. 3 Round not for time: 8 Supine Ring Rows 8 True Push Ups 8 False Grip Pull ups B. 10 Rounds for time: 10 Row Calories 200m Run INTERMEDIATE A. 3 Round not for time: 8 Supine Ring Rows 8 Ring Push Ups 8 Muscle Up Transitions B. [...]
ROOKIE A. Push Press 5-4-5-4-5 Rest 3min B. 21-15-9 Pike Push Ups Burpees Pull Ups INTERMEDIATE A1. Push Press 4-3-4-3 No Rest A2. Bent over DB Row 4-3-4-3 (30X0) Rest 1 min B. 21-15-9 Handstand Push Ups Burpees Pull Ups COMPETITOR No class for this level [...]
Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. “Karen” For time: 150 Wall Ball 20/14lb to 10/9ft (Cap time 12min) Compare to 151012 INTERMEDIATE A. “Karen” For time: 150 Wall Ball 20/14lb to 10/9ft Compare to 151012 COMPETITOR [...]
ROOKIE A. 3 Rounds not for time: 10 GHD Sit Ups 10 Side bends 10 Candlestick to Pistols B. 40-30-20-10 KB Swings Sit Ups INTERMEDIATE A. 3 Rounds not for time: 15 GHD Sit Ups 15 Side bends 15 Candlestick to Pistols B. 50-40-30-20-10 KB Swings 24/16kg Sit Ups [...]
ROOKIE A. 18-14-10 Thrusters Pull Ups Dips INTERMEDIATE A. Front Squat 4-4-4-4 Rest 3 min B. 9-7-5 Thrusters 70/45kg Muscle Up COMPETITOR A. Push Press 1RM B. Push Press 2RM C. Push Press 3RM D. 3 Rounds Run 400m Row 500m (compare to 160714) [...]
ROOKIE A. Hang Power Snatch 5-5-5-5-5 Rest 2 min B. 2 Rounds for time: 20 Double Unders 20 Push Ups Run 400m 20 Push Ups Row 500m 20 Push Ups INTERMEDIATE A. Hang Power Snatch 5-3-1-5-3-1-1 Rest 2 min B. 2 Rounds for time: 100 Double Unders 20 Push Ups [...]
ROOKIE A. 3 Rounds for time: 400m Run 20 Box Jumps 20 Sumo Deadlift High Pulls B. Practice skill of your choice INTERMEDIATE A. 5 Rounds for time: 400m Run 20 Box Jumps 24/20” 20 Sumo Deadlift High Pulls 30/20kg B. Practice skill of your choic [...]
ROOKIE A. Back Squat 5-5-5-5 Rest 3 min B. 21-15-9 Front Squat Supine Ring Rows True Push Ups INTERMEDIATE A. Back Squat 5-5-5-5 Rest 3 min B. 21-15-9 Front Squat 60/40kg Pull Ups True Push Ups COMPETITOR A. For time: 15 Clean 30/20kg B. For time: [...]