Skill:
Back Squat
Find a HEAVY 2
WOD:
For max reps
4 minutes AAB
3 minutes Single Arm DB Thruster
2 minutes Ring Rows
Score is weight/reps
2018 04 23
Littering and, littering and, littering and….
WOD:
Teams of 2 – IGYG per movement
21-18-15-12-9-6-3
KB Swings 53/35
Burpees
Cash Out
2000m run (Alternate every 200m)
Score is time
2018 04 21
2018 04 21
Strength:
Bench Press
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%
WOD:
13 min AMRAP
1 (+1) Muscle Up
1 (+1) DBall Ground to Shoulder AHAP
1 (+150ft) 150ft DBall Shoulder Carry AHAP
Go up to 6 reps then back down to 1
Score is weight/rounds + reps
2018 04 20
Skill:
16 min EMOM, alternating movements
1) :30 Bike
2) :30 Row
3) :30 Versa Climber
4) Rest
WOD:
Teams of 2
14 min AMRAP
5 Tire Flips
10 Jumping Pull Ups
20 Jump Ropes
*Rotate after each completed round
Score is teams rounds + reps
2018 04 20
2018 04 20
Oly:
Hang Squat Clean
Every 2 minutes for 6 rounds
Rounds 1 & 2: 3 reps @ 60-65%
Rounds 3 & 4: 2 reps @ 70-75%
Rounds 5 & 6: 1 rep @ 80-85%
WOD:
2 min AMRAP
6 DB Power Cleans 40-50/25-35
12 Push Ups
Rest 1 min
3 min AMRAP
6 DB Power Cleans 40-50/25-35
12 Push Ups
Rest :90
4 min AMRAP
6 DB Power Clean 40-50/25-35
12 Push Ups
Score is weight/rounds + reps (each amrap scored separately)
2018 04 19
Thursday 4/19
Skill:
3 Rounds for Quality
10 Dbl KB Deadlifts
12 Lateral Lunges
10 Ring Rows w/ 2sec pause at top
:20 Goblet Squat Hold
WOD:
For Time
20-16-12-8-4
Wall Ball 20/14
Deadlifts 95/65
Score pass/time
2018 04 19
2018 04 19
Strength:
Back Squat
5 Reps @ 65%
5 Reps @ 75%
5-10 Reps @ 85%
WOD:
3 Rounds
3 min AMRAP
250m Row
10 Russian KB Swings 70/53
Max Wall Balls in remaining time
Rest 3 min
Score is weight/number of wall balls
2018 04 18