Greatness From Small Beginnings
Clean and jerk 3-3-3-3-3 reps Scaling Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean Read More …
Row 250m. Row 500m. Row 1000m. Row 500m. Row 250m. Rest as needed between efforts. Scaling The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can complete this workout Read More …
5 rounds for time of: Run 400 meters 15 thrusters Men: 95 lb. Women: 65 lb. Scaling This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete Read More …
Back squat 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your Read More …
Devin’s Birthday WOD! 31 minute AMRAP: 4 clean & jerks (heavy) 200m meter run 19 lunges, in place (back step) front rack @75/55 8 chest to bar pull-ups 7 Power snatch @75/55 *one person works at a time and partners Read More …
“Weston” Five rounds for time of: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm ***Substituted 1000m. row with 800m. run*** Read More …
For time: Run 1 mile 100 wall-ball shots 20 muscle-ups Men: 20-lb. ball Women: 14-lb. ball Scaling Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each Read More …
“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″/16″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five Read More …
Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls 10 push presses Men: 135 lb. Women: 95 lb. Scaling This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing Read More …
Partner 18.2 and 18.2A! 1-10 syncro bar facing burpees 1-10 dumbbel squats *For DB squats, 1 person works at a time and each must complete the full amount of reps. For 18.2A, score is total weight cleaned *15 min. cap