Saturday, 19 September 2020

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 21 September 2019

 

 

Post results and experience to comments

Friday, 18 September 2020

Conditioning:

Partner WOD

2 Min AMCAP row

Rest 2 min, then:

 

8 Min AMRAP (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball push-ups

20 Stationary alternating lunges

 

Rest 2 min, then

2 Min AMCAP bike

 

For time and total calories

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max reps at 90%

 

For quality and max reps

 

 

Post results and experiences to comments

Wednesday, 16 September 2020

Conditioning:

10-20-30-40-50

Cal Row

20-18-16-14-12

Burpee box jump overs (24/20)

 

Skill Work:

Grip endurance:

100′ Heavy farmers carry

50′ Pinch grip double plate carry

 

2 sets for quality, rest as needed

 

 

Post results and experiences to comments

Saturday, 12 September 2020

Strength & Conditioning:

7 Handstand push-ups

3 Squat cleans*

Rest 1:30

 

10 rounds for time

*start at 45% 1RM clean, increase load each round by 5% of your 1RM

 

 

Post results and experiences to comments

Saturday, 05 September 2020

Conditioning:

”Three Blind Mice”

3-person Team WOD, equal work required

30 Thrusters (95/63)

30 Pull-ups

30 Clean and jerk (135/93)

30 Toes to bar

30 Box overs (30″)

30 Dumbbell hang power clean (2, 50s/35s)

30 Handstand push-ups

30 Dumbbell front squats (2, 50s/35s)

30 Calories Row/Bike*

 

2 Rounds for time

 

*each team must do each machine once, order is team’s choice

 

 

Post results and experiences to comments

Wednesday, 02 September 2020

Conditioning:

Partner WOD

Buy in: 100 Wall-ball shots (20/14)@(10/9)

 

Then 4 rounds of:

32 Double-unders

8 Handstand push-ups

6 Dumbbell hang squat cleans (3/3) at (75/50)

4 Alternating pistols

2 Deadlifts (305/205)

 

Sell out: 100 Wall-ball shots (20/14)@(10/9)

 

For time

*Equal work on WB shots. Alternate exercises during rounds. DB hang squat cleans are performed 3 one arm, then three the other.

 

 

Post results and experiences to comments

Saturday, 29 August 2020

 

Conditioning:

10 Min AMRAP:

10 Pull-ups

10 Box jumps (30/24)

10 Snatches (95/63)

 

Rest 7 min

 

10 Min AMRAP:

9 Deadlifts (135/93)

6 Bar over burpees

3 Squat cleans (135/93)

 

 

Post results and experiences to comments

Friday, 28 August 2020

Conditioning:

300m Run

24 Shoulder Touches

18 Wall-Ball Shots (20/14) @ (10/9′)

24 Kettlebell Swings (53/35)

30 Double Unders

 

5 rounds for time

 

 

Post time and experiences to comments

Wednesday, 26 August 2020

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Wednesday, 14 November 2018

 

 

Post score, max load, and experiences to comments

Saturday, 22 August 2020

Conditioning:

3 Rounds of:

7 Thrusters (93/63)

7 Bar-facing burpees

7 Pull-ups

 

Then run 400m, and complete 3 rounds of:

5 Thrusters (125/83)

5 Bar-facing burpees

5 Chest-to-bar pull-ups

 

Then run 600m, and complete 3 rounds of:

3 Thrusters (135/93)

3 Bar-facing burpees

3 Muscle-ups (ring or bar)

 

Then run 800m

 

For time

 

 

Post results and experiences to comments

Friday, 21 August 2020

 

Conditioning:

Run 600m*

…rest 5:00, then…

4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…rest 3:00, then…

2 rounds of:

20 Double Unders

15 Kettlebell Swings (53/35)

20 Alternating Dumbbell Snatches (50/35)

…rest 1:00, then…

Row 1000m

 

For Time

Compare to Friday, 24 August 2018

*If you have a vest, wear it (20/14)

 

 

Post time and experiences to comments

Wednesday, 19 August 2020

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 GHD Sit-ups

 

2 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Friday, 07 June 2019

 

 

Post results and experiences to comments

Tuesday, 18 August 2020

Endurance:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

…Rest 5-10 minutes, then…

Conditioning:

Perform rep rounds of:

60-40-20 Double Unders

30-20-10 Sit-ups

…Rest 2:00, then…

Perform rep rounds of:

40-30-20 Meters overhead walking lunges (55/35)

20-15-10 Wall-Ball Push-ups

 

For Time

 

 

Post results and experiences to comments

Saturday, 15 August 2020

Conditioning:

Complete as many rounds as possible in 30 minutes of:

1 Bear Complex (165/105)*

1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups

10 Box Overs (24/20″)

15 Wall-Ball Shots (20/14) @ (10/9′)

 

For Score

 

*BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.
The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform
the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR
IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.

 

 

Post score and experiences to comments