Tuesday Oct 17, 2017 Add your score Skill work WOD (14 minutes/ 5 rounds) 5 Back squats up to weight 5 Dot drills 5 Strict pull ups 10 Push ups 15 Double unders 1:00 of work, 2:00 of rest x5 rounds: 5 Back squats Max double unders Mark the weight you used as well as the total number of double unders
Monday Oct 16, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Turkish get ups 10 Thrusters 10 Snatches 10 Overhead squats Jog 200m Two rounds for time: 100m Farmers carry 30 DB snatches 45/25 15 Hollow rocks 100m Farmers carry 30 DB thrusters 45/25 15 Hollow rocks 15 minute cap
Saturday Oct 14, 2017 Add your score Skill work WOD (8 minutes/ 2 rounds) 5 Wall balls 5 SDHP 5 Box jump overs Run 200m Teams of 2, three rounds of alternating 1:00 AMRAPs: Wall balls @ 20/14 lbs. Sumo deadlift high pulls @ 32/20kg Strict press @ 65/35 Box Jump over @ 24/20 inch
Friday Oct 13, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Power cleans 5 Pull ups 8 Scapular push ups Row 200m Working for 1:00; resting 2:00 10-8-6-4-2 reps of: Power clean @ 63% of metric Max burpees with time left in the minute. Note the weight used and total burpees.
Thursday Oct 12, 2017 Add your score WOD WOD Drills (10 minutes) 1+1 Power cleans *50 High knee single unders every other round. Workout of the Day 10 minute EMOM: 1+1 Power clean 5 minute EMOM: 1 Power clean Auxiliary work Three rounds of: 10 Back extensions 10 Bent over rows 10 Straight leg lifts
Wednesday Oct 11, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Bullet proof shoulders, one side :20 Pistol hold OR 1:00 squat hold 10 Walking lunges 8 Calorie row 12 minute AMRAP: 10 Calorie row 15 Push ups 20 Pistols
Tuesday Oct 10, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Deadlifts 20 Plank shoulder touches 20 Lateral bar hops *Every other round run 300m. Starting every 6:00: Run 800m 10 Deadlifts @ 50% of metric Run 500m 15 Deadlifts Run 300m 20 Deadlifts
Monday Oct 09, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Push press, build weight 8 Scapular pull ups 24ft duck walk Run 200m Four rounds for time: 25 Air squats 15 Push press @ 50% of metric 3 Legless rope climbs
Saturday Oct 07, 2017 Add your score Skill work WOD (8 minutes/ 2 rounds) 10 Dumbbell step ups 20 Plank shoulder touches 6 Dot drills Run 200m In teams of two, complete three rounds: 5:00 AMRAP of: Dumbbell box step ups Alternating with plank hold 5:00 to complete: 500m Run *Rest the remaining time
Friday Oct 06, 2017 Add your score Skill work WOD (12 minutes) 5 Scapular pull ups 10 Kip swings 2 Muscle ups/ 5 Pull ups 8 Barbell lunges Row 10 calories 15 minute AMRAP: 10 Muscle ups 20 Barbell lunges @ 42% of metric :30 L-sit 40 Calorie row 50 Double unders Last completed March 31, 2017
