Partner WOD With a partner, complete the following for time: 100 Thrusters (95#/63#) – Alternate every 5 reps 100′ Walking Lunge – Both partners, together 100 Toes-2-Bar – Alternate every 5 reps 100′ Bear Crawl – Both partners, together 100 Burpees – See-Saw style, alternate every rep
Conditioning In a 5 minute window, complete the following: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups AMRAP Clean & Jerks w/ remaining time (135#/93#) Rest 2 minutes between rounds, complete 5 rounds.
Congratulations to May Co-Athlete of the Month Layne Zimmers! This is quite the accomplishment. Layne Zimmers named District 186 Teacher of Year – sj-r.com Accessory/Gymnastics 15 minute EMOM: 12 Weighted Step-ups (6/6) – 8RPE 6-8 Challenging Handstand Push-ups (Strict,Deficit,Standard)/12 Seated Kb Press 20 Hollow Rocks Repeat 5 sets 3 rounds – Each for time: 500m …
Memorial Day Murph Shirt/Tank Top orders are due by Saturday! Please click here to order. Olympic EMOM x 10: 1 Full Snatch Build throughout and finish with a heavy single or find a 1RM Conditioning Reps of 21-18-15-12-9: Overhead Squats (115#/78#) Double Unders x 2
Strength Back Squat Set 1 – 5 reps @ 70% 3RM Set 2 – 4 reps @ 80% Set 3 – 3 reps @ 90% Set 4 – 2 reps @ 95% Set 5 – 1 rep @ 100% Set 6 – 10 reps @ 75% Rest :90 between each set. Conditioning 3 rounds for …
Congratulations to our May Co-Athletes of the Month- Pam Rotherham and Layne Zimmers! Friends and coworkers, Pam and Layne have been mainstays at C3 since joining four years ago! Over this time, Pam and Layne have been an absolute joy to coach. They know how to work hard while also keeping things lighthearted and fun. These ladies …
May 2016 Co-Athletes of the Month: Pam Rotherham & Layne Zimmers Read More »
Partner WOD 20 minute AMRAP – In teams of two, complete the following ladder as a relay: 2-4-6-8-10-12, etc.. Wall Balls (30#/20#) Lateral Bar Burpees Hang Power Cleans (115#/78#) Both athletes complete rounds relay style. Partner A completes 2 wall balls, 2 burpees, and 2 hang power cleans. Once he or she completes the round, …
Strength 15 minutes to find 1RM Deadlift Conditioning 5 Rounds for time: 20 Alternating Pistols (scale weighted reverse lunges) 10 DB Hang Snatch – Right Arm (45#/35#) 10 DB Hang Snatch – Left Arm (45#/35#)
Endurance 5 x 1 minute Row for Max Meters – All out effort Rest 2 minutes between sets Conditioning In 12 minutes, continue as far up the ladder as possible: 3 Pull-ups 3 Over the Box Jumps (24″/20″) 6 Pull-ups 6 Over the Box Jumps 9 Pull-ups 9 Over-the-Box Jumps 12 Pull-ups 12 Over …
Olympic Every :90 complete 2 Clean and Jerks for 10 sets. Start at 6 RPE or ~65% 1RM, increase weight every other set to a set double. Conditioning Complete the following for time: 2 rounds of “DT” 12 Deadlifts (155#/103#, 135#/83#, 115#/73#, or 60% of Max Double from the strength portion) 9 Hang Power Cleans 6 …
