strength | skill

deadlift // build to todays 5RM

wod | SINKING SHIP

75 / 55 cals

50 deadlift #185 / #135

25 bar facing burpees

800m run

strength | skill

1a. 4 x 6 snatch

1b. 4 x 30 second handstand walk practice

wod | SCHITTS CREEK

9 min ascending ladder

1 power snatch #155 / #105

1, 15′ handstand walk

2 power snatch #155 / #105

2, 15′ handstand walk

etc…

strength | skill

thrusters / 4 x 6

unbroken sets & no jerking

wod | SILVER LINING

21 | 15 | 9

pull-ups

box jumps 24″ / 20″

thrusters #115 / #75

DID YOU SIGN UP YET?! Do it & you’re cool.

strength | skill

1. 3 x 3 behind the neck jerk

2. 3 x 3 strict press

3. 3 x 3 each barbell row

wod | BROOM

9 min AMRAP

9 deadlift

9 burpee over bar

6 squat cleans

6 burpee over bar

3 shoulder to overhead

3 burpee over bar

#155 / #105

Get a partner & sign up for the Spring Clean!! A local competition for a great cause!! You have a month to practice & prepare, so no excuses. The peeps from The Mountain Gym are always great at supporting the Heber Humbler, so let’s support them!! If you need help finding a partner… we can help!! Ask any coach & we will get you set up.

I updated the link – it should work now.

www.kolewright.org

strength | skill

front squat / 8 x 4 @ 80%

wod | RUMMY

150 DU’S

50 forward lunges with #45 / #25

50 wtd sit ups #45 / #25

50 reverse lunges with #45 / #25

150 DU’S

Get a partner & sign up for the Spring Clean!! A local competition for a great cause!! You have a month to practice & prepare, so no excuses. The peeps from The Mountain Gym are always great at supporting the Heber Humbler, so let’s support them!! If you need help finding a partner… we can help!! Ask any coach & we will get you set up.

CLICK HERE TO REGISTER & FOR MORE INFO CLICK HERE!!

strength | skill

warm up for the workout

wod | RIGHT BACK

5, 3 minute AMRAPS with 3 min rest between:

4 box jump overs 24″ / 20″

8 TTB

12 HSPU

Get a partner & sign up for the Spring Clean!! A local competition for a great cause!! You have a month to practice & prepare, so no excuses. The peeps from The Mountain Gym are always great at supporting the Heber Humbler, so let’s support them!! If you need help finding a partner… we can help!! Ask any coach & we will get you set up.

CLICK HERE TO REGISTER & FOR MORE INFO CLICK HERE!!

strength | skill

clean / 5, 4, 3, 2, 1

wod | SPRING CLEAN

25 – 20 -15 -10 – 5 cals

5 – 4 – 3 – 2 – 1 clean & jerk #185 / #135

5 – 4 – 3 – 2 – 1 ring muscle ups