Blog/WOD

Monday 10.23

WOD:

5 squat cleans
5 lateral burpees over bar
200m run
4 squat cleans
4 lateral burpees over bar
200m
3 of both
200m
etc.

  • L1 – 135/95
  • L2 – 185/125
  • L3 – 225/155

9 minute time cap all levels

Post-WOD:

With a partner
120/80 cal bike for time
100 squats

switch as needed. Only 1 person doing work at a time.

Friday 10.20

L2: Metcon (Time)

1 athlete does a 200m run the other does work.

50 deadlifts 225/155
50 box jumps 24/20
50 burpees
50 sit-ups
50 HSPU
50 sit-ups
50 burpees
50 box jumps
50 deadlifts

Score is when all the work is done and both athletes are in the door.

L1 : Metcon (Time)

1 athlete does a 200m run the other does work.

50 deadlifts 185/125
50 box jumps 24/20
30 burpees
50 sit-ups
50 hspu 1 abmat
50 sit-ups
30 burpees
50 box jumps
50 deadlifts

Score is when all the work is done and both athletes are in the door.

Thursday 10.19

All:

Metcon (AMRAP – Rounds)
Choose just 1 in the list below.

Go :60 on :60 off adding 1 rep every round until failure. Your score is # of completed rounds.

Row- start with 15/10 cals
Ski- start with 15/10 cals
Bike – start with 15/8 cals
bar facing burpee – start with 7 reps

Add movement into notes.

Wednesday 10.18

L1-A:

Metcon (Time)
25 sand ball + burpee over wall.
100/75lbs

L2-A:

Metcon (Time)
30 sandball + burpee over the wall.
150/100lbs

L1-B:

Metcon (Time)
4 rds
10 wall-ball 20/14lbs
1 rope climb

L2-B:

Metcon (Time)
4 rds
10 wall-ball
1 legless rope climb

All-C:

Metcon (Time)
2 rds
400m run
400m sand bag carry 80/60lbs

Tuesday 10.17

All: Helen

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Post-WOD:

With a partner
150/100 cal bike for time. Switch as needed.

Monday 10.16

Pre:

Clean and Jerk (Work to a 1 rm or 12 min emom of 2 reps building. )

L2:

10 rds for time
5 power cleans 135/95
4 front squat
3 shoulder to overhead

*Every rd must be done unbroken, all PC are TNG. If you drop at any time during a round that rd must start over.

The 5th power clean be a squat clean and count as your first FS.

L1:

10 rds for time 95/65lbs

5 power cleans
4 front squat
3 shoulder to overhead.

Same rules apply.

Friday 10.13

L2:

With a partner
3 rds
20 burpee over wall
10 rope climbs
100 double-unders
40 Db snatch 70/50 lbs
400m run

1 person at a time all the way through.
minimum of 5 burpees over wall in a row.

L1:

With a partner
3 rds
14 burpees over the wall
6 rope climbs
50 double- unders
40 DB snatch 50/30lbs
400m run

Thursday 10.12

L2:

10-9-8-7-6-5-4-3-2-1
Heavy wall-balls 30/20
TTB
Push-ups – Feet on 3″ plate.

L1:

10-9-8-7-6-5-4-3-2-1
wall-balls 20/14lbs
Toes to Eye level
Push-ups

Post:

6×5 Ctb, weighted if possible.

Wednesday 10.11

L2:

7 rds for time
9 deadlifts 185/125
3 bar muscle ups
200m run

L1:

7 rds for time
9 Deadlifts 135/95
5 pull-ups
200m run

Tuesday 10.10

A: Metcon (Weight)

Push jerk +Split jerk off the rack
Work to a tough set or 1 set emom for 12 minutes . Building to moderate wt.

B: Clean Pull

8×3 @100%, rest :90- 2:00 between sets

C: Metcon (Time)

With a partner 120/90 cal bike for time

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