Partner WOD “Helen + Grace” 6 rounds for time: 400m (task 1) 21 Kb Swings (53/35) + 12 Pull-ups (task 2) 10 clean and jerks (135/93) (task 3) Partner A will complete task 1, then Partner B will complete task 2. Partner A will then complete task 3. Once a round is completed, the tasks …
Strength 3 sets: 10/10 Single Leg RDL’s w/ DB 10/10 Single Arm DB Presses 10 Lateral Box Jumps (24”/20”) Conditioning Reps of 21-18-15-12-9: Toes-2-Bar Handstand Push-ups
Endurance A. 2 x 1000k Row for time – Rest to recovery 4 – 5 minutes B. 250m Row Sprint for time Conditioning 10 minute AMRAP: 20 Wall Balls (20#/14#) 12 Alternating KB Snatches (53#/35#)
Strength Every 3 minutes x 4 sets Power Clean x 1.1.1.1 – Drop every rep, build up to 80% of max clean or 8 RPE Rest :20 Hold Rocks x 15-20 Conditioning Reps of 21-15-9: Deadlift (255#/173# – Scale to 60% of 1RM) C2B Pull-ups 400m Run After each round
Strength Back Squat – 6 x 3 building to a near maximal effort (9 RPE) Conditioning 5 rounds for time: 5 Squat Clean Thrusters (155#/103#) 10 Lateral Bar Hopping Burpees
Team WOD In teams of three, complete the following for time: 7500m Row -The team will switch rowers every 2 minutes. -Once you finish your row, you must complete 25 Wall Balls (20#/14#) before it is your turn to row again. -Time cap of 40 minutes. Scale to 6000m Row and 20 Wall Balls if needed.
Strength A. Strict Press 4 x 4 @ 70%-75%-80%-85% B. Strict Press x Max Reps @ 70% Conditioning 21-15-9 for time: Ground to Overhead (95/63) Handstand Push-ups (Scale hand release push ups) Box Jumps (24/20)
Strength 3 sets – alternating sets every 90 seconds: A. 10/10 Single Leg Kb/DB Romanian Deadlift B. 10/10 Single Arm KB/DB Hang Snatch C. 10/10 Pistol or Pistol Progression Conditioning Rx’d “Super Annie” 100 Double Unders 25 Toes-2-Bar 80 Double Unders 20 Toes-2-Bar 60 Double Unders 15 Toes-2-Bar 40 Double Unders 10 Toes-2-Bar 20 Double Unders 5 Toes-2-Bar Intermediate/Scaled “Annie” Reps of …
Congratulations to Aaron Bessie – September 2016 Athlete of the Month. Aaron is an extremely hard working individual who does not shy away from his weaknesses. Because of this, Aaron’s performance has improved significantly over the past several months. Aside from his consistency, one thing that stands out with Aaron is his willingness to offer …
September 2016 Athlete of the Month: Aaron Bessie Read More »
Strength Back Squat – In 6-8 sets, build to today’s 5 rep max. Conditioning “Open WOD 15.5” Reps of 27-21-15-9 for time: Row for Calories Thrusters (95#/63#)
