260808 - RX - 5 rounds for time: 30 med-ball cleans (14/20 lb) 20 ring dips - INTERMEDIATE - 5 rounds for time: 20 med-ball cleans (14/20 lb) 10 ring dips - BEGINNER - 5 rounds for time: 10 med-ball cleans (6/10 lb) 5 foot-assisted ring dips - MASTERS 55+ - 5 rounds for time: 30 med-ball cleans (14/20 lb) 10 ring dips Skill Work On a 10:00 clock: Low-ring accessory workRead more

Skill Work On a 5:00 clock: L-sit skill work 260809 - RX - 10 rounds for time with a partner: 30 KB swings (35/53 lb) 30-m bottoms-up KB carry (35/53 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - INTERMEDIATE - 10 rounds for time with a partner: 30 KB swings (25/35 lb) 30-m bottoms-up KB carry (25/35 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - BEGINNER - 10 rounds for time with a partner: 10 KB swings (15/25 lb) 20-m bottoms-up KB carry (15/25 lb) - Partners alternate rounds. - Nonworking partner accumulates time in a hollow hold. - MASTERS 55+ - 10 rounds for time with a partner: 30 KB swings (26/44 lb) 30-m bottoms-up KB carry (26/44 lb) - Partners alternate rounds. - Non-working partner accumulates time in an L-sit hold.Read more

Community Cup Workout #1 SKILL WORKPre-workout:On a 8:00 clock:Build to a heavy 5-rep touch and go push jerk from the floor– Athletes may NOT rest with the bar in the front rack between reps. RXFor time:1,000-m rowthen…5 rounds of:25 pull-ups7 shoulder-to-overhead (85/135 lb) INTERMEDIATEFor time:1,000-m rowthen…5 rounds of:15 pull-ups7 shoulder-to-overhead (65/95 lb) BEGINNERFor time:1,000-m rowthen…5 rounds of:10 ring rows7 shoulder-to-overhead (35/45 lb)Read more

260806 - RX - Every 4:00 for 5 rounds: Air bike for sustained watts - Use the first minute to see how high you can keep the watts for the entire minute. - Rest the remaining time. - For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00. - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd MASTERS 55+ - Same as Rx'd Skill Work On a 10:00 clock: Back-lever practice - Try to make it slightly more challenging than last time.Read more

260805 - RX - For load: Power clean 3-3-3-3-3Read more