In house friendly Competition/BBQ WOD 1 10:00min AMRAP 20 DU’s 15 Box Jumps (24/20) 7 pull-ups (scaled= 14 HRPU’s) WOD 2 15min find Max Clean + Jerk WOD 3 chipper for time 50 cal row 40 WB (20/14) 30 sit-ups 20 thrusters (95/65) 10 Burpees over bar WOD 1 Rx women/scaled will start at 9:30am […]
Strength Cleans 5 @ warm up 5 @ 75% of 1 RM 5 @ 80% of 1 RM 5+ @ 85% of 1 RM WOD 21-15-9 Cal row Box Jumps Slam balls
Strength Strict Press (seated) 5-5-3-3-3-3 WOD 5rounds 7 DL (275/185) 15 WB (20/14) 200m run Then finish with 25 pull-ups
Group Warm-up Strength/skill Snatch 2-2-2-2-2-2 Weight lifting Hang power cleans 3-3-3-3 Front Squats 3-3-3-3 Split Jerk (behind neck) 2-2-2-2 Power shrugs 5-5-5-5 WOD 13:00min AMRAP 8 Sprints 7 Cleans (155/85) 15 Ring Rows
Strength Bench 5@ warm up 5@ 75% of 1RM 5@ 80% of 1RM 5+ @ 85% of 1RM WOD 5RFT 8 S2OH (135/95) 20 Sit-ups 35 DU’s Cash out 500m row for time
Strength Back Squat 5@ 45% of 1RM 5@ 75% of 1RM 5@ 80% of 1RM 5+ @ 85% of 1RM WOD 3rounds of… 1min of KBS (62/35) 1min of Box Jumps (20/14) 1min of T2B 1min of OHS (95/65) 1min of rest Measure/score is total reps after 3 rounds
Skill Speed Work/Broad Jumps/Row 1000m Partner WOD 50 Pull-ups/ sit-ups 50 slam balls/ DU’s 50 Ring Rows/ OHS 50 Hang Power Cleans/ Burpees 800m keg Run 5 Rope Climbs 25 Tire Flips/ Plate OH 20m wheel barrow
Strength Split Jerk 3-3-3-2-2-2 Weightlifting-option Clean complex 4 sets 1-Power clean (start from ground) 1-Hang Squat Clean 2-Front Squats Snatch Complex 4 sets 2-Snatch High pull (from ground, pause at knees) 1-Hang Power Snatch 1-OHS DB Shoulder Presses 10-10-10 WOD 4RFT 30 DU’s 10 Pull-ups 15 WBSU 5 Burpees
Hero WOD “Adam Brown” Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36 was killed on March 17th, 2010 in Komar Province, Afghanistan, in battle against heavily armed militants. 2RFT 24 DL (295/205) 24 Box Jumps (24/20) 24 WB (20/14) 24 Bench Press (195/135) 24 Box Jumps (24/20) 24 WB (20/14) 24 Cleans (145/100)
Warm up Dynamic Group/ work on handstands Strength Back squat 8-8-8-8-8 (Pause at bottom, accelerating up) medium weight WOD 200m run then, 5 RFT of 5 HSPU’s 18 Plate OH Walking Lunges (45/25) 10 Back Extensions Then finish w/ 400m “Always do your best. What you plant now, you will harvest later”. Og Mandino