10/06/2017

Bench Press 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Rower Repeats 5 Rounds: Row 10,00m Rest 3 minutes

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October 2, 2017

10/05/2017

For time: 21 Thrusters 12 Pistols 15 Thrusters 9 Pistols 9 Thrusters 6 Pistols Thruster: 95/65#

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October 2, 2017

10/04/2017

Back Squat 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% 21-15-9 for time: Row (Calories) Push Ups Rx+ Ring Dips Rx++ handstand push ups

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October 2, 2017

10/03/2017

Shoulder Press 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Death by Power Snatch Power Snatch (95/65) With the clock continuously running, do 1 power snatch the first minute. Any remaining time is your rest time. The next minute, do 2 snatches. Then 3, and so on.

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October 2, 2017

10/02/2017

Deadlift 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% AMRAP 20 50 Double Unders 10 Pull Ups 20 Wall Balls (20/14) 20 Lunges

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October 2, 2017

09/28/2017

Cartwheel Progression -Box -Circle -Sharp arc -Opened arc -Straight line See how far you can progress. Once you can cartwheel in a straight line, slow it down and try to control the apex of your cartwheel. Team Series WOD TBD Finisher GHD work. Pick a scale: A). partner spot/assist, technique, 20 reps total B).2 x…

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September 25, 2017

09/27/2017

Shoulder Press 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Superset: 10 bicep curls after each set of shoulder press with ~20% of 1RM shoulder press weight. Triple Triple AMRAP 3: 30 Single Unders 4 push ups 4 KB Clean and Press (single 53/35# KB) Rest 1 minute AMRAP…

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September 25, 2017

09/26/2017

Deadlift 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Ring Dip Progression Work your way through these progressions: Static hold at top Static hold at bottom -leg assisted -no leg assit Leg-assist dip ROM Leg-assist dip -assist on the way up -no assist on descent Strict Dip Try to…

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September 25, 2017

09/25/2017

Bench Press 5’s 2 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% CCCF Mini Trike For Time: 50 Superman-to-pike 1 mile Run 2k Row Stagger events as needed if there aren’t enough rowers. Superman to pike: start on belly and raise both hands and feet off ground. Roll to your back.…

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September 25, 2017

09/22/2017

Lumberjack 20 For time: 20 deadlifts (275/185) Run 400m 20 KB Swings (70/55) Run 400m 20 OH Squats (115/85) Run 400m 20 Burpees Run 400m 20 C2B Pull Ups Run 400m 20 Box Jumps (24/20”) Run 400m 20 Squat Cleans (95/65) Run 400m

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September 18, 2017
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