A. With a Partner find a 3 RM DL in 15:00
B. 20:00 AMRAP (as many rounds as possible)
12 supine ring rows
200m bumper plate farmer carry@ 45s / 25s / 15s
15 Russian Russian KBS @ 32K / 24K / 16K
*Partners split all reps, Farmers walk together sharing one set of plates
Airrosti Injury Assessment Day!
Reserve your spot HERE
A. 6:00 EMOM
3 hang Power snatch + overhead squat. *Empty Bar to 50-60%.
B. 12:00 EMOM
Min 1 – 3 Power Snatch @ 80-90%
Min 2 – 5/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight same as Monday
C. 5 rounds
8 dumbbell hang power cleans @ 45 / 35 / 20 lb
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running
Scaling Guide:
– 6 – 10 min, about 2 min per round.
– Scale Up: 53/35lb kb
A. Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side.
B. 5 Rounds (30:00 total minutes)
In 3:00
6 ‘heavy’ power cleans or squat cleans @ 155 / 105 / 65
15/10 push-ups
Row or Assault bike for max calories
3:00 Rest
*work with a partner, one person works one rests. Score individually.
Scaling Guide:
– 80-160 Calories, about 20-25 calories per round.
– Scale Up: 185/135lb cleans and kipping handstand push-ups instead of push-ups.
“The biggest competition is myself. I am not looking to follow others or pull them down. I’m planning to test my own boundaries.” -Rain
A. 15:00 EMOM
Min 1 – 3 Front Squat
Min 2 – 3 Strict Static Dips
Min 3 – Rest
*Build each set, goal is to a heavy challenging weight but does not have to be a max
B. 10 Thrusters @ 135 / 85 / 55
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
*Time recorded
Scaling Guide:
– 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).
Optional ‘Cash Out’:
3 Rounds
16 suitcase lunge steps
200m run
“Be sure you put your feet in the right place, then stand firm.” – Abraham Lincoln
A. Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack.
B. 5 rounds for time.
5 OHS @ 135 / 85 / 55
10 pull-ups (kipping)
15 lateral burpees over the bar
1 minute rest
*time recorded
Scaling Guide:
– 10:30 – 17 minutes, about 3:00 per round including the rest.
– Scale Up: 155/105 & Chest to Bar Pull Ups
Congrats to all our Night of Champions participants! Flex what yo’ mama gave ya!
A.
14:00 EMOM
Min 1 – 2 Power Snatch @ 80-90%
Min 2 – 4/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week
B.
Max meters in 9:00
10 Power Clean & Jerks @ 155 / 105 / 65
Run as far as possible
*Record distance run in meters by 100 m intervals.
Scaling Guide:
– 1000 – 2000m.
– Scale Up: 185/125
Optional ‘Cash Out’:
4:00 AMRAP
12 Russian Kb swings
8 burpees
A. 800 M Run (Together)
10 Rounds (alternate / round)
10 Front Squats @ 115/75 lbs
10 Burpee Box Jump or Step-Overs @ 24″/20″
800 M Run (Together)
*time recorded
*teams of two, alternating each round (each person will do 5 rounds)
A. Coaches choice warm-up and skill practice
B.“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats
*rounnds + reps recorded
*PreTest: Bodyweight
Tonight – Night Of Champions!
Athlete Check-in: 6:30 pm
WOD 1 start time: 7:00 pm
BYOB! Come out and let’s have some fun!
A. Skill Practice Warm Up: Spend 15 minutes working on handstand, handstand walking, and kipping handstand push up drills.
B. 5 rounds
15 American KBS @ 24K / 16K / 12K
15 ABmat butterfly sit-ups
200m Run
*time recorded
*15:00 Cap
Scaling Guide:
– 7 – 11 minutes, about 1:45 per round.
– Scale Up: 70/53lb kb and GHD sit ups
Optional ‘Cash Out’:
Max cal row or airbike, 4 minutes
One day to Night Of Champions!
A. 21:00 EMOM
Min 1 – 2 Back Squat
Min 2 – 3 Strict WTD Pull-ups
Min 3 – Rest
*Build each set, goal is to a heavy challenging weight but does not have to be a max
B. “Fox on the Run”
7 Rounds
10 Wall Balls @ 10ft/20lb, 9ft/14lbs, 8ft/10lb, Athletic:
10 Kipping Pull-ups (Health: 10 jumping pull ups)
*Time recorded
*20:00 Cap
*PreTest “Light Metcon”
Scaling Guide:
– 5 – 9 minutes, about 1 min per round.
– Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups
Optional ‘Cash Out’:
3 Rounds
60s plank,
10 Russian Kb swing,
20 cal row
We’re excited to announce Chase Pitman as our May Athlete of The Month!
Check out his interview here
