Friday, October 19, 2018

Saturday 181020

In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)
Follow the leader format. You may not start the next exercise until the teammate after you completes their exercise.

Thursday, October 18, 2018

Friday 181019

Strength:
10 minutes to establish a 1RM Push Press
WOD:
10 minute AMRAP:
30 Double-unders
10 Push Press @ 65% of 1 RM
15 Toes To Bar

Wednesday, October 17, 2018

Thursday 181018

21-15-9 reps for time of:
Pull-ups
Deadlifts (225/155)

Tuesday, October 16, 2018

Wednesday 181017

Strength:
Every 2 minutes for 20 minutes (10 sets):
1 Squat Clean + 1 Hang Squat Clean + 2 Push Jerks
Increase weight on each by 5-10lbs on each set
WOD:
For Time:
Run 1 1/2 Miles

Monday, October 15, 2018

Tuesday 181016

Strength:
Back Squat
5 x 3 reps @ 85-90% of 1RM
WOD:
3 Rounds For Time:
60 Double-unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24?/20?)

Sunday, October 14, 2018

Monday 181015

4 Rounds for max reps at each station of:
45 seconds-Medicine Ball Cleans (20/14)
Rest 15 seconds
45 seconds-Push-ups
Rest 15 seconds
45 seconds- AbMat Sit-ups
Rest 15 seconds
45 seconds-Pull-ups
Rest 15 seconds
Air Bike, Calories
Rest 1 minute 15 seconds between rounds.

Saturday, October 13, 2018

Sunday 181014

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, October 12, 2018

Saturday 181013

For Time:
Run 1 Mile
Rest 5 minutes. Then,
For Time:
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans
Men use a 20lbs medicine ball. Women use a 14lb medicine ball.
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters

Thursday, October 11, 2018

Friday 181012

Strength:
Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Three Rounds For Time:
21 Box Jumps (men 24 inch/women 20 inch)
15 Hand Release Push-ups
9 Chest To Bar Pull-ups

Wednesday, October 10, 2018

Thursday 181011

Strength:
Hang Power Clean
5 x 3 reps
Increase weight for each set.
WOD:
12 minute AMRAP/REP
Run 100 Meters
1 Rope Climb
Run 100 Meters
2 Rope Climbs
Run 100 Meters
3 Rope Climbs
Add 1 rope climb for each round until time expires.