Friday, 30 October 2020
Strength: Strict Press 5-5-3-3-1-1 Conditioning: AMRAP 12
3, 6, 9, 12, 15,...
Push Press (115/85)
TTB
Calorie Bike
Thursday, 29 October 2020
Conditioning: For Time
100 Meter Single Arm KB Overhead Carry
50 Push-ups
50 Slam Balls
400 Meter Single Arm Farmers Carry
25 Slam Balls
25 Push-ups
100 Meter Single Arm Overhead KB Carry Post-WOD:
3 x 15
DB Bench Press
Cable Row
Wednesday, 28 October 2020
Strength: Thrusters Build up to a Heavy Set of 3 Thrusters Conditioning: 7 RFT
200 Meter Run
7 Thrusters (95/65)
7 Bar Facing Burpees
Tuesday, 27 October 2020
Conditioning: 4 RFT
500 Meter Row
50 Sit-ups
3 Rope Climbs (Bring Long Socks, Knee Sleeves, Ladies - Leggings) Post-WOD:
Accumulate 100 Hollow Rocks
:30 Second Plank Every Time Athlete Breaks Hollow Rocks
Monday, 26 October 2020
Strength: Back Squat 3 Sets X 4 Reps then, 3 Set X 2 Reps Conditioning: Helen 3 RFT:
400 Meter Run
21 KBS (53/35)
12 Pull-ups
Friday, 23 October 2020
Strength: Snatch 3-2-1-1-1 Conditioning: On the 3:00 X 7 Rounds
12 Thrusters (75/55)
9 Power Snatches (75/55)
7 Bar Over Burpees
Thursday, 22 October 2020
Conditioning: On the 10:00 X 3 Rounds
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run
20 Wreck Bag Lunges
(Wreck Bag Weight - 70/50)
Wednesday, 21 October 2020
Strength: Build To A Heavy 3 Hang Cleans Conditioning: AMRAP 15 15 Power Cleans (95/65) 30 DUs/60 Singles 15 Wallballs (20/14) 30 DUs/60 Singles
Tuesday, 20 October 2020
Conditioning: 4 RFT 1/2 Mile Bike 5 Ring Muscle Ups 1/2 Mile Bike 10 Jerks (155/105) Post-WOD: 150 Weighted Sit-ups (25/15) * Every Time Athlete Breaks, 20 Russian Twists
Monday, 19 October 2020
Conditioning: Front Squat 5-5-3-3-3-1-1-1-1-1 Then, For Time: 1 Mile Run
