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Superset these 2 movements

Strict shoulder press 10 reps

Rest 90sec

Dumbell row 10 reps/arm

Rest 90sec

X3 rounds

 

EMOM 18 MIN

1st min: 3 squat snatches 70%

2nd min: 3 touch and go power cleans then 3 push jerks with the snatch weight

3rd min: 10 cal on the rower

 

Wod:

50 wall balls 30/20#

40 db snatches 65/45#

30 burpees 6inch target

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Team WOD:

 

WOD 1:

3:00 AMRAP

Front Squats (95#/63#)

Alternate between partners

 

Rest 2:00

 

WOD 2:

8:00 AMRAP

40 Squats

30 Push-ups

20 Pistols

10 T2B

Alternate between partners

 

Rest 2:00

 

WOD 3:

10:00 EMOTM

First :30 – 1 Hang Clean 60% of 1RM

Second :30 – AMRAP Wall Balls

Alternate between partners

 

 

 

Happy Hallowween

15min to practice handstand walk or free handstand push ups

Snatch Deadlift

3×3 & 2×2 (1 sec pause below the knee) work up to your 1rm snatch weight

Clean high pull

3×3 & 2×2 (1 sec pause below knee) work up to AHAP

 

WOD:

3 / 9 MIN AMRAPS WITH 2MIN REST BETWEEN AMRAPS OF THE FOLLOWING

BEAR CRAWL 4 LENGTHS OF THE GYM

16 pistols (8 ech leg)

50 dbl unders

750m row

100 foot farmers carry AHAP

 

 

Happy Halloween!

Hello Stompingrounders,

We will be using the box command system from now on to sign up for class and for billing purposes. If there are any issues with the system please let me know!

 

Emom 15

Alternate movements for 15 min

1st min: 3 squat snatches @ 70%

2nd min: 3 power cleans then 3 push jerks with the same weight as the snatch

3rd min : 10 sec all out row

 

WOD:

50 Wall balls 20/14

40 kb snatch 53/35#

30 burpees

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Front Squat

5/4/4/3 building up

 

Strength WOD

5 PUSH PRESS AHAP

REST 10SEC

ME HSPU 45/25 plate deficit

Rest 10sec

5 strict pull ups

Rest 10sec

ME c2b pullups

Rest 2min

X 4 rounds

 

Back squat 1 rep every 30sec for 20 reps at 75%

 

Core:

3 rounds

45sec hollow rocks

Rest 30sec

45sec suitcase carry left hand

Rest 30sec

45sec suitcase carry right hand

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1 back squat every 30sec for 20 reps @ 75%

WOD:

18 min AMRAP

BEAR CRAWL 4 LENGTHS OF THE GYM

16 PISTOLS (8/leg)

50 Dbl unders

400m run

farmers carry 50 feet left hand/50 feet right hand

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Front Squat

Reps: 5/4/4/3  AHAP

 

WOD

Lurong RETEST

13 Minute AMRAP:

 

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

 

4 Minutes of Max Calorie Row3 Minutes of Chest to Bar Pull Ups2 Minutes of Back Squats1 Minute of Shoulder to Overhead

 

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

 

spaceplay / pause

 

 

 

qunload | stop

 

 

 

ffullscreen

 

shift + ←slower / faster

 

↑volume

 

 

 

mmute

 

←seek

 

 

 

. seek to previous

 

1… 6 seek to 10%, 20% … 60%

 

Movement Details – Men

 

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 165 lb Back Squat

1 Minute Rest

1 Minute- 135 lb Shoulder to Overhead

 

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

 

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

 

Movement Details – Women

 

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

 

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 80 lb Back Squat

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

 

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 45 lb Shoulder to Overhead

 

 

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1rm Snatch balance

5 min AMRAP HSPU

WOD:

Open WOD 14.3

8 Minute AMRAP

  • 10 Deadlifts (135/95)
  • 15 Box Jumps (24/20)
  • 15 Deadlifts (185/135)
  • 15 Box Jumps (24/20)
  • 20 Deadlifts (225/155)
  • 15 Box Jumps (24/20)
  • 25 Deadlifts (275/185)
  • 15 Box Jumps (24/20)
  • 35 Deadlifts (365/225)
  • 15 Box Jumps (24/20)

15min run or row

  • 102814

    1rm Snatch balance

    5 min AMRAP HSPU

    WOD:

    Open WOD 14.3

    8 Minute AMRAP

    • 10 Deadlifts (135/95)
    • 15 Box Jumps (24/20)
    • 15 Deadlifts (185/135)
    • 15 Box Jumps (24/20)
    • 20 Deadlifts (225/155)
    • 15 Box Jumps (24/20)
    • 25 Deadlifts (275/185)
    • 15 Box Jumps (24/20)
    • 35 Deadlifts (365/225)
    • 15 Box Jumps (24/20)

     

     

    102714

    Build to max Push press

     

    Build to 3rm pendlay row

     

    WOD:

     

    3 rounds of 30sec all out effort Thrusters @ 95/65#

     

    Rest 3min inbetween rounds

     

    Rest 3min

     

    500m row