Sunday Sep 16, 2018 Add your score WOD (Take 35 minutes) Build to Front Squat weight Then, Five rounds: 2 Front squats 8 DB Bent over rows 5-10 Dips/ 10-15 push ups AUX WOD: Foundation training
Saturday Sep 15, 2018 Add your score Skill work WOD (10 minutes/ 2-3 rounds) 200m run Each arm: 5 DB presses 5 DB jerks 5 DB thrusters *start light and build up weight on DBs In teams of 2-3 27 minute AMRAP of: 5 DB press 7 DB jerks 9 DB thrusters 20 Step ups Complete all the DB reps with L-arm, then with R-arm, THEN complete one set of step ups. Teams of 2 rotate after partner completes the entire sequence. Teams of 3 rotate after partner completes the DB work.
Friday Sep 14, 2018 Add your score Skill work WOD (20 minutes) Bench press 5-5-5-5-5 Rounds 1,3,5: 10 Kip swings 5 Chin ups 10 Dislocates Run 200m Bench press 5-5-5-5-5 Then, Three rounds* for time: 10-15 Chin ups 20 Overhead squats Run 400m Overhead squats are completed with an empty bar. Go fast on these.
Thursday Sep 13, 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 5-10 Partner leg curls 15 Hollow rocks
Wednesday Sep 12, 2018 Add your score Skill work WOD (10 minutes) Drill technique: HSPU OR Rope climbs *After each round: 20 Double unders :30 Handstand hold 10 Scapular pull ups 20 minute EMOM: 2 Rope climbs :30 Double unders 5-10 Handstand push ups :30 FLR Rest 4:00. Then, 5 minute AMRAP 5-10-15-20-25... reps of: Burpees Kettlebell swings
Tuesday Sep 11, 2018 Add your score Skill work WOD (15 minutes/ three rounds) Row 1:00 15 Push ups 15 Kettlebell swings 10 Hollow rocks Rest 1:00 :90 of work, :90 of rest, x8 rounds: Rounds 1,3,5,7: Row @ 97% of 2k pace Rounds 2,4,6,8: Run 200m (Row :90, rest :90, run 200m, rest :90, etc)
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
