A. Inverse Tabata Strict Pull-Up

ADV+ - Kipping Pull-Up (Comp Style)

ADV - C2B Strict Pull-Up

INT - Strict Pull-up (Chin over bar)

NOV - Strict Pull-Up w Band

 

B. Rope Climb

3-5 Rounds.

Choose one of the following levels

Level 1: 7-5 Feet lock and stand.

Level 2: 2 Rope Climbs

Level 3: 2 Rope Climb with a slow descend.

 

C. 12 Min AMRAP

10 Alternating DB Snatches

(50/25, 40/20, 30-/15-)

12 T2B

40 Double Unders

(INT 20 DU, NOV 80 Singles)

 

ADV+ is 12.2

10 Mins As Many Reps As Possible

30 Snatches @ 75/45 lbs

30 Snatches @ 135/75 lbs

30 Snatches @ 165/100 lbs

As many reps as possible 210/120

2016 0706

A. Back Squat

1x5 @60%

1x3 @70%

1x2 @80%

1x2 @90%

1x1 @95%

 

B. Front Squat

1x5 @65%

1x4 @75%

1x4 @80%

1x4 @85%

 

C. 7 Min AMRAP

7 Power Cleans (95/65)

7 Thrusters

7 Burpees Over Bar

2016 0705

WOD 1

(14 Min Time Cap)

400m Run

21 Clean & Jerks

400m Run

15 Clean & Jerks

400m Run

9 Clean & Jerks

(Adv 135/95, Int 115/75, Nov 95-/65-)

 

Rest 5 Mins

 

WOD 2

(6 Min AMRAP)

12 Suitcase Deadlifts

12 Alt Single Hand KB Swings

6 Parallette Burpees

(Adv 60+/45+, 53/35, 53-/35-)

 

Rest 5 Mins

 

WOD 3

(10 Min Time Cap)

10-20-30-40-50-40-30-20-10

Double Unders

Sit-Ups

 

2016 0704

MEMBERS SPOTLIGHT

VANESSA LEE MARQUET

 

CRAZY 88

1 Mile Run

88 Sit-Ups

88 Walking Lunges

88 Push Ups

88 Air Squats

88 Double Unders

2016 0701

A. Back Squat

2x5 @65%

3x5 @70%

 

B. Front Squat

4x5 @60%

 

C. 12 Min AMRAP

4 Clean & Jerk (135/95)

8 Pistols (4L/4R)

12 T2B

24 Deadlifts

 

ADV+

Event 3 of 2016 Regionals

Part 1: (12 Min Time Cap)

104 Wall Balls (20/14)

52 Pull-Ups

***No Rest.

Immediately start 4 min clock

Part 2:

4 Mins to find Max Clean & Jerk

2016 0630

A. Snatch Complex

1 High Hang Snatch Pull + 1 Mid Thigh Snatch Pull + 1 Below Knee Snatch Pull + 1 Snatch

4 Rounds

Round 1: ~40%

Round 2: 50-60%

Round 3: 60-70%

Round 4: 70-80%

 

Min 1: 1 Rep

Min 2: 1 Rep

Min 3-4: Change Weight

 

 

B. 4 Rounds

Min 1: Max Calorie Row

Min 2: 1 Rope Climb (3 Rope Pulls) + DU

Min 3: P. Snatch (Use the same weight as Round 2)

 

ADV+

4 Rounds - 12 Mins

Min1: 25/20 Cal Row

Min 2: 20 Double Unders + 1 Legless Rope Climb

Min 3: 5 Full Snatches (use the same weight as Round 3)

2016 0629