Sep 21, 2018

9-22-18 WOD

TEAMS 0’ 2!!!!!!!!!!!!!!!!!!
One works while other rests
FOR TIME:
100 KB SUMO DEADLIFTS
400m Farmers Carry 53/35 (switch each 200m)
80 Single Arm KB Snatches 35/53
800m RUN (switch each 200)
100 DU
800 m RUN (switch each 200m)
100 DU
800 m RUN (switch each 200m)
80 Single Arm KB Snatches
400m Farmers Carry 53/35 (switch each 200)
100 KB SUMO DEADLIFTS

*Carry should be unbroken, use appropriate load.

L1
20 min AMRAP
10 KB SUMO DEADS
50 M Farmer Carry
10 KB snatches (10 each side) or DB - EVEN a press is OKAY

30 Singles

Sep 20, 2018

9-21-18 WOD

5 RFT
20 SEC HANGING L-SIT - ACCUMULATIVE sub 12 Straight leg lifts, heels above hips
15/12 CAL ROW sub 200m RUN if needed
15 FLOOR BENCH 115/75 - Load should feel easy to start

Time Domain is 15min or less.

CHALLENGE: POST WOD,

3 SETS: 10 SKULL CRUSHERS Don't exceed 15/10#, Slow controlled reps, do not perform these quickly, load should feel easy.

   15-25 HIP EXTENSIONS or 1 MIN Weighted SUPERMAN HOLD (::: VIDEO: PERFORMING HIP EXTENSION

Sep 19, 2018

9-20-18 WOD

8min AMRAP
200m RUN
21 KBS (l1 - russian okay)

Challenge: Bottoms UP Turkish Get Ups 7X1 (complete a rep on each side is a set)

Sep 18, 2018

9-19-18 WOD

10 RFT
12 MED BALL CLEANS 20/14
8 SIT UPS
6 UNWEIGHTED ALTERNATING JUMPING LUNGES


CHALLENGE: FRONT SQUAT 6X2, first rep is
following tempo, second is normal speed
1st rep @ TEMPO 033X (0= top position,
3= the lower, 3 = the bottom position,
X= the accent)

GOAL IS POSTURE AND CONTROL.

Sep 17, 2018

9-18-18 WOD

With a continuously running clock, begin a new round every 3 minutes until you complete 10 rounds of:
  • ROW 250/200m
  • 10 burpees
*Each round of the row & burpees is a MAXIMAL EFFORT! Empty the tank. Rest the remaining time and then hit it 100% again!

L1- Complete 5-10 Rounds: 150m Row/8 Burpees/Rest as needed between, maintain a good effort during work and not resting too long between rounds.

RUN 200 m if Rowers are busy.