Warm up!
2 rounds
5 Clean high pulls
5 hang power cleans
5 Squat cleans
5 jerks
5 pull ups
| Misfit Open 1 (Repeat from Tuesday January 12th) Retest From 0:00-18:00 AMRAP 18 Minutes 4 Chest to Bar Pull Ups 6 Thrusters 95/65lbs 8 Box Jump ATWOs 24/20″ Then, From 18:00-33:00: Find a 1RM Squat Clean and Split Jerk Two scores: rounds + reps and weight in the clean and jerk. |
Warm up
AMRAP 5 Minutes
10 Medball Cleans
7 Barbell Push Presses
10/7 Calorie Machine
Don’t put your wall balls away we will need them after the strength
We will let you warm up a little but the first two rounds of this will serve as a warm up as well.
On a 23 Minute Clock:
Every 2:00 for 8:00
7 Hang Power Cleans AHAP
Every 2:00 for 6:00
5 Hang Power Cleans AHAP
Every 2:00 for 4:00
3 Hang Power Cleans
In the remaining time, find a 1RM Hang Power Clean
Little 7 minutes of fun after the strength
Every minute for 7 minutes
20 unbroken wall balls (scale accordingly) If you fail to go unbroken take the next minute off. Score is total reps
We did this wod a year ago on February 24th before the lock downs. A lot sure has changed in a year.
Wod 1
12 Minutes
10 cleans 155/95
10 burpees
200 M farmer carry.. 50/35 pound dumbbells you can switch the dumbbells between partners but you CAN NOT each carry 1
Wod 2
10 Minutes split how you want how many rounds can you get
50 Kb swings
30 pull ups —
wod 3
6 minutes of Man Makers.
8am Endurance
How every you choose with a partner, and only one working at a time
Finish 3 miles of running and 5k of rowing
Shorter interval will make for faster times, Usually…..
Hero wod at 9am and 10am
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/50
In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.Nate is survived by his wife, Mindi; and his infant son, Parker.
Warm up
20 Plank Transitions see video at bottom of page
100m run
16 DB Clean and Jerks (1 DB all the way to the ground each rep)
100 m run
16 Push Ups
100m run
6 Wall Climbs
If you are not going upside down there is an option for that.
Every 2 Minutes for 10 Minutes
1 Smooth Set of Deficit Kipping HSPU
or 4 Handstand Push Up Negatives
OR NON UPSIDE DOWN VERSION
Every 2 Minutes for 2 minutes
4 reps of tempo strict press (1 second up, 1 second pause, 3 seconds down)
This is going to be be tough
Wod
AMRAP 16 Minutes
24 Double Unders
8 Double DB Power Cleans 50/35s
24 Double Unders
8 HSPU
Target score 8 rounds plus
Scaling
Double Unders: Should not exceed :30 at any point or the amount per set should be reduced or modified to singles.
DB Power Cleans: Unbroken sets are the goal, scale the weight before the reps. Barbell: 105/70lbs.
HSPU: 2 sets or less the entire workout, or modify to DB push press or push ups.