Saturday Apr 15, 2017 Add your score Skill work WOD (5 minutes) Find a teammate. 200ft racked kettlebell carry 10 step ups each 25 minute partner AMRAP: 400m racked kettlebell carry 48ft walking lunge + 48ft bear crawl 48ft seal walk + 48ft broad jump 40 box step ups, total walking lunges seal walk broad jumps partner AMRAP box step ups bear crawl racked kettlebell carry
Friday Apr 14, 2017 Add your score Skill work WOD (10 minutes/ 4 rounds) 2 turkish get ups, each arm 3 chin ups 3 dips Row 200m Five rounds for time: Row 300/250m 10 strict chin ups 10 strict ring dips rowing for meters strict chin ups strict ring dips
Thursday Apr 13, 2017 Add your score WOD Complete 6 rounds starting @ 40% A1. Power snatch, x1 A2. Hang power snatch, x2 *Build weight to ~70% of power clean. 10 minute EMOM: B1. Hang power snatch, x2 @ 70% of band metric B2. Burpee, x3 Auxiliary work: C1. Bent over row, x8 C2. Cuban rotations, x8 Three rounds hang power snatch Barbell Club
Wednesday Apr 12, 2017 Add your score Skill work WOD (15 minutes/ 5 rounds) 3 deadlifts 5 wall balls 10 ostrich walks 200m run Every 3:00 x5 rounds for total time: 5 Deadlift @ 65% of band metric 20 Wall balls wall balls deadlift intervals
Tuesday Apr 11, 2017 Add your score Skill work WOD (10 minutes/5 rounds) 5 bench press 8 kip swings 100 single unders 20 minute AMRAP: 2 Legless rope climbs 10 Bench press @ 55% of band metric 20 Sit ups 200 Single unders AMRAP bench press sit ups single unders rope climbs
Monday Apr 10, 2017 Add your score Skill work WOD (10 minutes/ 4 rounds) Run 200m 3 clean & jerks 5 ostrich walks 5 banded dislocates 5 banded pull-aparts Every 5:30, x5 rounds: Run 500m 5 Clean & jerks @ 55% of band metric clean & jerk 500m run Running focus
Saturday Apr 08, 2017 Add your score Skill work WOD (8 minutes/ 2 rounds) 5 sumo deadlift high pulls 5 push presses each arm 5 kettlebell swings 5 kettlebell squats Run 300m 25 minute AMRAP in teams of 3: 20 sumo deadlift high pulls* 20 push press* 20 kettlebell swings* 20 kettlebell squats* 300m run One partner works at a time. Each partner picks a number of burpees to complete after each movement :-) sumo deadlift high pulls running team WOD kettlbell push press kettlebell squats burpees Kettlebell swings partner WOD 300m run
Friday Apr 07, 2017 Add your score Skill work WOD (10 minutes/ 4 rounds) 3 overhead squats 3 thoracic rotations each way 15 double unders Five rounds, 2:00 on/ 2:00 off, max reps: 3 overhead squats @ 67% of band metric 30 double unders double unders overhead squat intervals
Thursday Apr 06, 2017 Add your score WOD Complete 6 rounds starting @ 40% A1. Hang power clean, x1 A2. Power clean, x1 *Build weight to ~80% of power clean. 10 minute EMOM: B1. Power clean, x2 @ 80% B2. Burpee, x3 Auxiliary work: C1. Bent over row, x8 C2. Cuban rotations, x8 Three rounds power clean Barbell Club EMOM
Wednesday Apr 05, 2017 Add your score Skill work WOD (10 minutes/ 4 rounds) 5 deadlifts 10 lateral bar hops 10ft ostrich walk 200m run Every 5:30, x5 rounds: Run 500m 10 deadlifts @ 40% of band metric *maintain or beat your average run times from our running focus. deadlift 500m run Running focus 500m repeats
