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WODs & News

6
Oct

Monday October 7th 2019


Strength: Strict Press 5×2 at 80% 1 rm 

Conditioning: 

3 rounds for time: 

400m run 

12 burpee box jumps 24/20/16

15 Thrusters 95/65/45 

CompWod: 

“The Crusher” thanks Gary:)

In Teams of 2, complete:

20 deadlifts 275/185#

20 HSPU

200m run with WB 20/14lbs 

20 power cleans 185/135

20 ctb

200m run with WB 20/14lb 

20 front squats 155/105#

20 otb burpees

200m run with WB 20/14lb 

20 push press 135/95#

20 t2b

200m run with WB 20/14lb 

2
Oct

Thursday October 3rd 2019

Skill: Muscle-ups (athletes choice of either bar or ring)

Conditioning: 

12 MIN AMRAP 

10 Wall Balls 20/14/10lb

12 Front squats 115/85/65lb 

14 Overhead walking plate lunges (total not per leg) 45/25/15lb 

1
Oct

Wednesday October 2nd 2019

Strength: Spend 15-20 mins working to a heavy single Snatch 

Conditioning: 

3 rounds for time: 

3 Rope Climbs 

6 Hang power snatches 95/65/45

9 Burpee stick jumps 20/16/10in 

30
Sep

Tuesday October 1st 2019

4 separate 3 min AMRAPS with a 1 min rest in b/t

3 MIN AMRAP 

250m row 

With remaining time do AMReps as possible of…Double unders 

Rest 1 min 

3 MIN AMRAP 

15/10 Cal Bike 

With remaining time do AMreps as possible of…Deadlifts 225/155/105

Rest 1 min 

3 MIN AMRAP 

250m row 

With remaining time do AMreps as possible of…HRPU 

Rest 1 min 

3 MIN AMRAP 

15/10 cal bike 

With remaining time do AMreps as possible of…pullups 

*Score total combined reps in all 4 AMRAPS 

Core cashout- TABATA coaches choice