Strength A1. 4 x 8 Romanian Deadlifts @ 50-60% 1RM Deadlift Rest :60 A2. 4 x 8-10 Strict Handstand Push-ups (or challenging HSPU’s) / Seated KB Press Rest :60 Conditioning A. 3 rounds – Complete the following in a 2:30 window 12 Deadlifts @ 55% 1RM Max Meter Row w/ remaining time Rest 2:30 between sets …
Olympic 12 minutes to find Max Clean & Jerk Strength 5 x 3 Front Squat – building to 3RM Conditioning 2 rounds for time: 800m Run 50 Air Squats
Reminder that we will be closed Monday, July 4th to celebrate the birth of our wonderful country. Partner WOD “Fourth Of July 2016” With a partner, complete the following for time: Begin with a 1776m Row Then complete “The Seven” Hero WOD, partner style – alternate exercises with your partner: 7 rounds of: 7 Handstand push-ups …
ANNOUNCEMENT: There will be NO CLASSES on Monday July 4th. Have a happy and safe Independence Day! Congratulations to C3’s Emily Maulding for graduating from the Illinois State Police Academy this weekend. Emily is now a Sangamon County Deputy. We are proud to say Emily won the Physical Fitness Award for being the fittest in …
ANNOUNCEMENT: There will be NO CLASSES on Monday July 4th. Have a happy and safe Independence Day! Reminder: If you have a running watch, bring it. Or check out the Runtastic App for your phone. Track WOD – Week 4 Group: 3 X (200 m, then 200 m, then 400 m) at one-mile goal pace. …
Strength Deadlift Every :90 for nine sets: 5 @ 60% 1RM 5@ 65% 5 @ 75% 3 @ 80% 3 @ 85% 3 @ 90% 3 x 1 @ 90+% Conditioning Complete for time: 50 Double Unders/150 Singles 50 Wall Balls (20#/14#) 50 Toes-2-Bar 50 Wall Balls 50 Double Unders/150 Singles
Olympic EMOM x 10: 2 Clean & Jerks If you are comfortable with the movement, build to heavy double, if not – keep all sets moderate across the board. Reset each rep. Conditioning Reps of 21-15-9 for time: Power Clean (155#/103#, 125#/83#, 95#/63#) Strict Handstand Push-ups (scale kipping/modified hasp’s or push-ups)
Strength Front Squat A. 10 minutes to work of to heavy set of 3 (9RPE) – Heavier than last week B. 5 x 3 @ 90% of A Conditioning Complete for time: 45 Kb Swings (60#/44#) 30 Alternating Pistols 800m Run 30 Alternating Pistols 45 Kb Swings (60#/44#) Midline 3 sets: :20 Hollow Hold :40 Rest …
Partner WOD In teams of two, alternate tasks to complete as many rounds as possible in 25 minutes: 20 Wall Balls (20#/14#) 250m Row 20 Box Jumps (24″/20″) *Partner A completes 20 wall balls, then partner B completes 250m row, then Partner A completes 20 box jumps, Partner B completes 20 wall balls, so on …
Strength Push Press 5-5-5 @ 70%-75%-80% 3RM 3-3-3 @ 85% 3RM Conditioning Reps of 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans (155#/103#) C2B Pull-ups Midline 3 x 1 minute (weighted) Plank Holds Rest 1 minute between each
