WOD

SKILL

Cleans - we are going to go over some of the details on Clean technique.  Every Thursday for the next 6 weeks we will be doing some type of Clean variation or complex followed by a quick burner WOD.

STRENGTH

Front Squat - 1RM - we are going to use this number for the next 6 weeks and then retest at the end again.  The goal is to increase the range of motion, weight, and technique on your front squat so you will be able to Clean more weight.  Cleans > Front Squats

WOD

"Annie"

50-40-30-20-10

Double-Unders

Sit-Ups

 

520lbs in Slow-Motion...

WOD

TESTING

Max Strict Pull-Ups - Pronated grip, 2 attempts max.  We will be using these numbers for the next 7 weeks, so please write it down!!!

WOD

10 Strict Press 115/75

30 Russian Swings 53/35lbs

20 Push Press 115/75lbs

30 Russian Swings 53/35lbs

30 Push Jerks 115/75lbs

30 Russian Swings 53/35lbs

 

WOD

WOD

21-18-15-12-9-6-3

Thrusters....just JOKING!

 

21-18-15-12-9-6-3

Wallballs 20/14lbs

Power Snatch 75/55lbs

The weight is light on purpose, to make you do more reps unbroken...


WOD

Pete's Birthday WOD

88 Double-Unders, then...

4 Rounds:

14 Hang Power Cleans 135/95lbs

14 Box Jumps 30/24"

14 Toes To Bar

14 Push-Ups

then...88 Double-Unders

WOD

Today, we will be doing a workout in honor of the two fallen firefighters in Boston on March 26th, 2014.

Two firefighters were killed when a massive 9-alarm, wind-whipped fire in Boston’s Back Bay trapped them in the basement of a four-story building. Lt. Edward Walsh, 43, and firefighter Michael Kennedy, 33, were among the first two companies to respond to the 2:43 p.m. fire in a Beacon St. brownstone. They were searching for building occupants when the blaze, driven by wind gusts of more than 45 mph, quickly escalated, fire officials said in an evening press conference. The men called in a mayday saying they were trapped and Kennedy was pulled out shortly after, but died at Massachusetts General Hospital. Both firefighters were assigned to Engine 33, Ladder 15 on Boylston Street. Walsh had more than nine years of experience and was married with two boys and one girl, all under the age of 10. Kennedy had more than six years of experience and was a Marine Corps veteran. Though he was unmarried, Kennedy served as a big brother to a 14-year-old boy for six years and was a “father figure,” Paris said.

Donations to the fund can be made at www.bosfirecu.com

Hero WOD
“Dork”
33 Back Squats (225/155
)

15 Burpees
33 Deadlifts (225/155)
15 Burpees
33 KB Swings (70/53)
15 Burpees



WOD

Don't forget about U.S. Elite's special sale for SOAR members today from 10-2pm!


 

WOD

5 Rounds for Time:

400m

15 Power Cleans 115/75lbs

WOD

SKILL

Kipping Pull-Ups

WOD

Reverse Fran

9-15-21

Pull-Ups

Thrusters 95/65lbs

WOD

Weightlifting

15 Minutes to a Max Snatch (Power or Squat) for the day, then 90% x 1 EMOM for 5 Minutes.

Midline

L-Sits

7 30s on, 30s off

 

Ilya Ilin having some fun snatching 192.5kg (423.5lbs), and having fun doing it.  If you don't know who Ilya is, google him.  He is the most decorated Weightlifter of all time.

WOD

STRENGTH

15 Minutes to a 1RM Bench

WOD

"Flight Simulator"

Unbroken Double-Unders (sub Speed Steps)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

WOD

SKILL

Candlesticks - see video below.  You can try both feet or one foot at a time like a pistol.

WOD

"Look Good Naked Challenge Wod"

AMRAP 7 Minutes

15 Burpees

15 Kettlebell Swings 53/35lbs

Rest 1 minute

AMRAP 5 Minutes

10 Burpees

10 Kettlebell Swings

Rest 1 Minute

AMRAP 3 Minutes

5 Burpees

5 Kettlebell Swings

 

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