Warm up-
6 Minute Partner Bike Race Minute on Minute off
Rest of the warm up is weightlifting practice
Empty Bar
0-2 Minutes 7 Power Position Power Cleans (Squat the second Minute)
2-4 Minutes 7 Hang Position Power cleans
4-6 Minutes 5 Hang position squat cleans
Strength-
Find Your Max in this complex
2 Deadlifts
2 Hang Squat Cleans
1 Shoulder to overhead
Wod
12 Minutes
7 Hang Cleans 155/115
25 Doubles
1 rope Climb
Murph Practice…. AGAIN
10 Minutes
Run 600m
Then
5,10,15 pull ups, push ups Squats
Strength Strict Press
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70
Review Dumbbell Thruster
Wod:
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Scroll for scaling options.
Post time and load to comments.
Related:
• CrossFit WOD 180507 Tips With Rory McKernan
• The Dumbbell Thruster
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.
Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters
We are on a deload week from the strength cycles. Next week your working weights go up!
Warm up-
25 Perfect Air squats
25 Perfect Push ups
Then 7 Minutes Of
5 pull ups, 10 push ups, 15 squats
Strength:Back Squat
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70
Wod- For time
Run 400M (or bike 35 cals)
50 Rowing Cals
50 Slam Balls
50 Burpees
Run 400m (or bike 35 cals)
Scaling option
Run 200 (bike 20)
40,40,40
run 200
Sunday Funday
Happy Mothers Day to all the Train Harder Moms!
Wods will be inside.. it’s supposed to rain.
Partner Wod
2 Minutes Per Station- Max reps at each station
3 times through all of this
Station 1- Kb Swings
Station 2- Row for Cals
Station 3 Burpees
Station 4 Clean and Jerk 135/95
Station 5 Strict Pull ups
Rest 3 minutes … repeat.
Endurance 8am
Run- we can do these all on the post office road
200×2 with 1 minute rest
400X3 with 90 second rest
800×2 with 2 Minute rest
400×3 with 90 second rest
200×2 with 1 minute rest
9am Mobility
10am Chipper ——-2 Person Teams——–
100 wall balls
90 sit ups
80 Push ups
70 Slam Balls
60 bike cals
50 back squats heavy-ish 225/185 something you can break up into sets of 5 and keep a pretty good pace
40 Cleans 185/135
30 Rower Cals
20 man makers
10 muscle ups (or 30 pull ups) or a combo of both.