Monday Sep 10, 2018 Add your score Skill work WOD (20 minutes) Deadlift 3-3-3-3-3 Rounds 1,3,5: :20 Ring support 5-10 Pull ups 5 Box jumps Deadlift 3-3-3-3-3 Then, 15 minute AMRAP: 5-10 Ring dips 10 Box jump overs 40 FT seal walk 40 FT walking lunge Your score is the total number of dips across the AMRAP.
Sunday Sep 09, 2018 Add your score WOD Take 35 minutes: Build up to squat weight. Then, Five rounds: Front squat x3 5-10 Chin ups 5-10 Dips / 10-15 push ups AUX WOD: Foundation training
Saturday Sep 08, 2018 Add your score Skill work WOD (8 minutes) Find teammate(s) 10 KB swings 10 Burpees Row 1:00 In teams of 2-3 Work 1:30, rest 3:00 x21 rounds as a team: 15 Kettlebell swings 10 Burpees Max cal row Russian kettlebell swings. You pick the weight. Go unbroken.
Friday Sep 07, 2018 Add your score Skill work WOD (20 minutes) Bench press 6-6-6-6-6 On rounds 1,3,5: 8 Bent over rows, L/R 10 Kip swings 10 Medicine ball squats 100 Single unders Bench press 6-6-6-6-6 Then, Four rounds for time: Run 400m // 250 Single unders 10 Toes to bar 20 Wall balls
Thursday Sep 06, 2018 Add your score Skill work WOD (10 minutes) 7 Deadlifts 7 Clean shrugs 7 Presses 7 Front squats 7 Push presses 7 Good mornings 7 Back squats Then, Build up to power clean weight Every 1:30 x 15 rounds: Rounds 1-3: 3 Deadlifts 3 Clean shrugs 1 Power clean Rounds 4-15: 3 Power cleans 1 Front squat AUX WOD: 10 minutes or 4 rounds 8 Trap-3 raises, L/R 8 Back extensions on GHD
Wednesday Sep 05, 2018 Add your score Skill work WOD (12 minutes) :20 Handstand hold 10 Scapular pull-ups 10-15 Push-ups 80ft Overhead carry Rest 1:00 5:00 of work, 1:30 of rest x4 rounds 120FT Kettlebell racked carry 1 Legless rope climb 5 Handstand push ups Men use a 24 KG kettlebell Women use a 16 KG kettlebell Compare to August 1, 2018
Tuesday Sep 04, 2018 Add your score Skill work WOD Three rounds: Row :90 Racked carry x2 laps 15 Push ups 15 KB swings For the 3 rows, go: sub pace, @ 2k pace, faster than 2k pace. Five rounds of each: Row 3:00 @ 2k pace Rest :30 3:00 Farmers carry 2 laps Rest :30 Farmers carries are with 2x heavy KBs
Monday Sep 03, 2018 Add your score Skill work WOD (20 minutes) Deadlift 6-6-6-6-6 On rounds 1,3,5: L-arm, then R-arm 2 Turkish get ups 5 KB Push press 10 KB squats 20 Double unders Deadlift 6-6-6-6-6 Then, In teams of 2 Complete 4 rounds each: 25 Double unders 10 KB push press 25 Double unders 10 Deadlifts 25 Double unders 10 Back squats Deadlift @ 35% of metric
Sunday Sep 02, 2018 Add your score Skill work WOD (12 minutes) Build up to Front squat weight *after each set: 5-10 strict chin ups 10-15 push ups Every 3:00 x 5 rounds: 5 Front squats AUX: Foundation training as a group.
Saturday Sep 01, 2018 Add your score Skill work WOD (10 minutes) 8 DB snatches 8 V-ups 8 Push ups Run 200m/ Row 15 cal In teams of 2-3, Three rounds for time: Run 500m 60 Dumbbell snatches 60 V-ups 60 Calorie row 60 Push ups
