Strength: Front squat (12 minutes to work up to heavy single) For time: -20 Ground to overhead @75/55 -10 Pull-ups -20 Overhead squats @75/55 -10 Chest 2 bar pull-ups -20 Sumo deadlift high-pulls @75/55 -10 Bar muscle-ups Afterburner: 5 x 10 dumbbell rows
Strength/Power 5 Rounds of: (complete in 12 minutes) -5 Deadlifts (add load each round) -3 Knee hop to broad jump WOD -5 Minutes for Max distance row *Rest 3 minutes -Complete as much of the ladder as possible in 5 minutes: a. 10 Box jumps @30/24 b. 20 Pull-ups c. 30 Push-ups d. 40 Toes …
Strength/Skill – 12 Minutes to work up to 1 rep max jerk from the racks. AMRAP 12 minute of: -3 Clean & Jerks @165/125 -10 Over the bar burpees -10 Push-ups on the barbell -1 Rope climb @15’ *At minute 10 to minute 11 athletes will have that 60 seconds to adjust bar weight to …
Monday 11/16/2015 Strength/Endurance 5 Rounds of: (no clock) -Max rep bench press @135/95 -Max rep Dead hang pull-up *rest 2 minutes between rounds **Total up score at end (All 5 rounds of bench press + all 5 rounds of pull-ups. If it was RX or scale. If scale what weight you used) Speed 5 Rounds …
Strength/Power: EMOM 10 minutes of: -Even: 8 Punch to the nuts @35/26 -Odd: 4 Box jumps at your max height For time: -50 Hand to hand kettlebell swings @35/26 -40 Push-ups -30 Alternating dumbbell snatches @50/35 -20 Chest 2 bar pull-ups -10 Kettlebell taters *Anytime during the WOD Athlete must complete 50 Overhead squats @95/65 …
Conveniently located minutes from Route 8, Interstate 271 and Interstate 480. Located in Macedonia, Ohio and minutes from Sagamore Hills, Solon, Twinsburg, and Hudson. Just a short drive from Akron and surrounding suburbs including, Stow, Cuyahoga Falls and southeast of Cleveland Suburbs.
