Saturday Oct 21, 2017 Add your score Skill work WOD (8 minutes/ 2 rounds) 10 KB swings 10 Walking lunges 10 Push ups 5 Pull ups Teams of 2, 28 minute AMRAP: 50 Kettlebell swings 40 Sit ups 30 Walking lunges 20 Push ups 10 Pull ups
Friday Oct 20, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 3 Wall walks 5 HSPU 10 Kip swings Row 250m Five rounds for time: Row 300m 10 Handstand push ups 10 Toes to bar
Thursday Oct 19, 2017 Add your score WOD Workout of the Day Every 2:00 x3 rounds: 10 Snatch scoops 10 Push ups Every 2:00 x3 rounds: 10 Snatch shrugs 10 Ring rows Every 2:00 x3 rounds: 10 Muscle snatches 10 V-ups Every 2:00 x3 rounds: 10 Hang power snatch 10 Good mornings Auxiliary strength Three rounds: 10 Back extensions 10 Bent over rows 10 Strict toes to bar
Wednesday Oct 18, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 3 Jerks up to weight 5 Scapular pull ups 5 Kip swings 5 Pull ups Run 200m Starting every 6:00: Run 800m 5 Jerks @ 62% of metric 10 CTB pull ups Run 500m 10 Jerks 15 CTB pull ups Run 300m 15 Jerks 20 CTB pull ups
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
