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
Thursday Oct 05, 2017 Add your score WOD WOD Drills (10 minutes) 2 Power cleans 2 Hang power cleans 10 Push ups 5 Pull ups Workout of the Day 10 minute EMOM: 1 Power clean 1 Hang power clean 3 Burpees Auxiliary strength Three rounds through: 10 Back extensions (10# plate) 10 GHD sit ups 10 Bent over rows
Wednesday Oct 04, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 4 Turkish get ups total 8 Kettlebell cleans 8 Kettlebell push presses 15 Double unders 40 Kettlebell clean & push presses @ 24/16kg 300 Single unders 30 Kettlebell clean & push presses 200 Single unders 20 Kettlebell clean & push presses 100 Single unders 10 Kettlebell clean & push presses
