Month: April 2016

Anaerobic conditioning! I will be posting standards and heats for Beauty and the Beast Mode this weekend. For the competition, we will also be live streaming the event on our Facebook page. Check it out!

ROW RELAY!

A) Hang clean 10 minutes to work up to heavy hang squat clean B) EMOM 10 2x hang cleans @ 85-90% of A C) “Amanda” 9-7-5 Ring muscle ups Squat snatch, 135/95# If you can’t do C as written then… C) Open WOD 14.1 AMRAP 10 30 double unders 15 power snatches, 75/55#

A) Barbell complex Snatch push press + overhead squat + snatch balance B) “Helen”-ish 1200m run 63 kb swings 36 pull ups EXTRA Mini Flight Simulator

A) Back squat Work up to 90% for a triple B) Speed back squat 7×4 @ 60% C) Pause front squat 5 second hold at bottom 5rm EXTRA A) Mobilize B) 10x 250m row 5 strict hspu

A) Every 2 minutes for 20 minutes Overhead Lunges, increasing 10-10-8-8-6-6-4-4-2-2 B) 11 minute running clock 5 minutes max distance row, meters 1 minute rest 5 minutes max weight snatch, pounds

A) 3x Chest to bar pull ups Front squats (F) / Thrusters (M) Box jumps Deadlifts (F) / Power cleans (M) Burpees Rest *1 minute per movement, as many reps as possible B) Mobilize Yes, you

A) EMOM 30 1x squat clean, building to 80-90% B) EMOM 10 1x snatch balance

A) Every 2 minutes for 10 minutes 1 strict press + 3 push press + 5 jerk B) AFAFP 3x 12 burpees 21 pull ups 12 hang power cleans* then… 3x 12 burpees 21 deadlifts* 12 shoulder to overhead* *one bar, one weight, use no more than 70% of your final weight from part A