Tuesday, 10-10-2017
Group Warm up Conditioning. Partner Wod “Tailpipe Barbell” 3 Rounds Each 250m Row Front Rack Barbell Hold L1 115/75 L2 135/95 Followed by Team Chipper Split Reps 100 Sit ups 80 S2OH L1 115/75, L2 135/95 60 Pull Ups 40 Wall Balls 20/14 20 Deadlifts L1 185/125 L2 225/155 400m
Thursday, 10-05-2017
Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5 hang cleans 5 full cleans 1000m run 3 x 100m sled push (3/2 plates) barbell recommended load should be 70% of 1RM
Wednesday, 10-04-2017
Strength: overhead squat warmup then establish 3RM Conditioning. For time: 50 overhead squats 50 Toes-to-bar 50 pushups L1 – 95/65 L2 – 115/75 L3 – 135/85 Cash out – 400m class walk cool down
Tuesday, 10-03-2017
Group Warm Up Conditioning. Partner workout – split reps u-go-I-go except for burpees 2 rope climbs 30 tire flips 10 burpees (both partners do 10 simultaneously) 30 KB swings Rx: 72/53 200m KB farmers carry (1 partner carries two kettlebells) 2 rope climbs 25 tire flips 10 burpees 30 KB swings 200m KB farmers carry […]
Thursday, 09-28-2017
Group Warm Up Conditioning. descending /ascending ladder. For Time 35 box jumps 30 ball slams 25 lunges 20 sit-ups 15 pushups 10 pull ups 5 burpees 10 pull ups 15 pushups 20 sit-ups 25 lunges 30 ball slams 35 box jumps Cash out 400 meter group walk
Tuesday, 09-26-2017
Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans 135/95 Followed by 3 Rounds 200 meter run 6 toes to bar Cash out 1k row
Thursday, 09-21-2017
Warm Up 200m run 5 reps of each movement from the WOD as a group No Vest Conditioning — Cardio “Perfect 10” Take the top movement off each round until left with one movement and a run RX Weight Vest 10 — HSPUs 10 — Burpees 10 — Lateral Lunges 10 — Mountain Climbers 10 […]
Wednesday, 09-20-2017
Strength — Presses Work up to 75% of push jerk 2×5 Push Jerk @ 75% PJ 1rm 2×5 Push Press @ 75% PP 1rm 2×5 Strict Press @ 75% SP 1rm Conditioning AMRAP 3 x4 500/400M Row Max Effort Wall Balls 20/14 1 minute rest between each AMRAP Score is total Reps
Tuesday, 09-19-2017
Group Warm Up Warm up squat snatch, squat clean, and deadlift Conditioning — Team of Two 30 Synchro Burpees 30 Deadlifts each. 1 rep you go I go. 185/125 205/140 225/155 30 Synchro Push Ups 30 Power Cleans each. 1 rep you go I go. 135/95 155/105 185/125 30 Partner walking planks. Like a normal […]
Friday, 09-15-2017
Strength: Deadlift Warm-up 70% 5×5 @ 70% Conditioning. 21-15-9 OHS Pull-ups Burpees L1 95/65 L2 115/80 L3 135/95, C2B pull-ups
