Track WOD – Week 8 Group: 8 x 400m Run w/ 30 seconds rest between efforts – TAKE 4 MINUTES REST BETWEEN SET 4 AND 5. Self: 8 x 200m run @ goal mile pace w/ full recovery between each. Strength A1. 5 x 5 Bench Press @ 70-75-80-80% A2. 5 x 5 Weighted Chin-ups (If assisted …
Strength Complete 5 sets of the following: 4 Deadlifts @ 80% 1RM Rest :30 Max set of Strict Dips Rest :60 Conditioning Partner WOD Alternating full rounds between you and your partner – 20 minute AMRAP: 15/12 Calorie Row 9 Toes-2-Bar 6 Overhead Squats (135#/93#)
Oly 5 x 1.1.1 Power Clean @ 70%-75%-80%-85%-90% of Clean Max Full reset after every rep, take 5-10 seconds between reps. Rest :60 between sets Conditioning Complete 3 rounds for time: 20 Kb Swings (60#/44#) 50 Double Unders 15 Burpee Box Jumps (24″/20″) *Rest 2 minutes between rounds.
Strength Front Squat 5 @ 60% 3RM 5 @ 70% 3 @ 80% 3 @ 90% 1 @ 95% 1 @ 100% Establish 1 Rep Max Conditioning Advanced 12 minute AMRAP: 10 C2B Pull-ups 10 Alternating Pistols 10 Handstand Push-ups Intermediate/Novice 12 minute AMRAP: 10 Pull-ups 10 2-count reverse lunges 10 Kb Push Press (35#/26#)
Partner WOD With a partner complete for time: 100 Calorie Row 100 Overhead walking Lunge Steps (45#/35#) 100 Med Ball Sit-ups (20#/14#) 100 Over the Box Jumps 100 Med Ball Sit-ups 100 Overhead Walking Lunge Steps 100 Calorie Row
Introducing C3’s new summer apparel line, the “AMERICA” series of shirts and tanks are now available for pre-order. If you love C3 and you love your country, show your support for both! We will be making a quick order with the order deadline being next Friday (July 29). There will be a chance to order after …
Strength Every 3 minutes for 15 minutes (5 sets) complete the following: 6 UB Deadlifts @ 75% 1RM Max Set of Strict Dips/Push-ups Conditioning In a 3 minute Window, complete the following: 7 UB Power Cleans @ 60% 1RM C n’ J 50 Double Unders Max Calorie Row Rest 3 minutes between rounds, complete …
Oly Clean Technique 6 sets of 1 Muscle Clean + 1 Power Clean + 1 Squat Clean Build to as heavy as possible. Muscle Clean should be the limiting factor. Conditioning Complete for time: 800m Run Then 21-15-9 of: Kb Swings (70#/53#) Burpees
Strength 4 x 5 Front Squats @ 32×1 tempo – 80% 3RM Conditioning 3 rounds for time: 25 Toes-2-Bar 20 One-Armed Kb Thruster (53#/35#) – 10 each arm 15 Box Jumps (30″/24″)
