Thursday, May 24, 2018

WOD:

for time

RX+

  • 400 m. Run
  • 1 round of DT 155/103
  • 400 m. Run
  • 1 round of DT
  • 400 m. Run

RX

  • 400 m. Run
  • 1 round of DT 115/78
  • 400 m. Run
  • 1 round of DT
  • 400 m. Run

Fitness/Recovery

4 rounds

  • 12 Hanging Power Clean 45/33
  • 6 Push Jerk 45/33
  • 175 m. Run

DT consist of 5 rounds of 12 Deadlift, 9 Hanging Power Clean & 6 Push Jerk

Wednesday, May 23, 2018

Warm-up WOD:

for time

  • 10 Wall Ball 20/14
  • 20 Renegade Row 40/25

 

Skill/Strength:

Front Squat

3×1 @ 90% of 1RM

 

MetCon:

for time

RX+

  • 1000 m. Row
  • 50 Thrusters 75/53
  • 25 Pull-ups

RX

  • 1000 m. Row
  • 50 Thrusters 45/33
  • 25 Pull-ups

Fitness/Recovery

  • 1000 m. Row
  • 50 Air Squats
  • 25 Body Rows

Tuesday, May 22, 2018

Warm-up WOD:

2 rounds for time

  • 10 Wall Ball 20/14
  • 10 DU

 

Skill/Strength:

Jerk

3×3 @ 85% of 1RM

 

MetCon:

for time

RX+

  • 6 Overhead Squats 95/63
  • 36 Box Jump 24/20
  • 9 Overhead Squats 95/63
  • 27 Box Jump 24/20
  • 12 Overhead Squats 95/63
  • 18 Box Jump 24/20

RX

  • 6 Overhead Squats 75/53
  • 36 Box Jump 20/16
  • 9 Overhead Squats 75/53
  • 27 Box Jump 20/16
  • 12 Overhead Squats 75/53
  • 18 Box Jump 20/16

Fitness/Recovery

  • 6 Front Squats 75/53
  • 36 Box Step-ups 20/16
  • 9 Front Squats 75/53
  • 27 Box Step-ups 20/16
  • 12 Front Squats 75/53
  • 18 Box Step-ups 20/16

Monday, May 21, 2018

Warm-up WOD:

2 rounds for time

  • 10 Russian KB Swing 35/25
  • 10 Box step-overs 20/16

 

Skill/Strength:

Tire Flip 3×4

 

 

MetCon:

for time;

RX+

  • 27 Russian KB Swings 70/53
  • 21 V-ups
  • 15 KB Squats 70/53
  • 12 Box Jump Overs 24/20
  • 27 American KB Swings 70/53
  • 21 T2B
  • 15 KB Lunges 70/53
  • 12 Burpee Box Jump Overs 24/20

RX

  • 27 Russian KB Swings 53/35
  • 21 V-ups
  • 15 KB Squats 53/35
  • 12 Box Jump Overs 20/16
  • 27 American KB Swings 53/35
  • 21 T2B
  • 15 KB Lunges 53/35
  • 12 Burpee Box Jump Overs 20/16

Fitness/Recovery

  • 27 KB Swings 35/25
  • 21 Sit-ups
  • 15 Air Squats
  • 12 Box Step-ups 20/16
  • 27 KB Swings 35/25
  • 21 Sit-ups
  • 15 Lunges
  • 12 Box Step-ups 20/16

Friday, May 18, 2018

WOD:

Elephant in the room…

Pick any 3 lifts to reach a total of 7000/4750 lbs. total weight lifted. Rules below;

  • no Deadlift
  • body weight does not count; no pull-ups, air squat, push-ups, etc…
  • 15 RX+/20 RX/30 Fit-Rec. rep max for each of the 3 lifts picked for a combined total of 60 reps
  • if you choose a one-arm movement then cap is 20 each arm for a  combined arm total of 40 reps of the single-arm movement
  • 30 minute time limit
  • Buy-in; 400 m. run or row, ride, jump
  • Cash-out; 400 m. run or row, ride, jump

Wednesday, May 16, 2018

Warm-up WOD:

2 rounds for time

  • Assault Bike cal. 12/9
  • 9 Slam Ball Thrusters 30/20

 

Skill/Strength:

Dumbbell Overhead Squat

3×4 @ HAP

 

MetCon:

15 mim. AMRAP

RX+

  • 1 Deadlift 85% 1RM
  • 4 Slam Ball Turkish Get-up 30/20
  • 10 Bar-over Burpees

RX

  • 1 Deadlift 70% 1RM
  • 4 Turkish Get-up 40/25
  • 10 Bar-over Burpees

Fitness/Recovery

  • 1 Deadlift 115/73
  • 4 Turkish Get-up 20/10
  • 10 Air Squats
  • 10 Push-ups