Tuesday 10th Oct. 2017

WARM – UP: 250 m run 2 RNFT 6 walk the floor with push ups 8 forward middle back 10 spiderman lunges 12 jumping jacks   STRENGTH: 10 mins EMOM min 1: 5 KB strict shoulder press (each arm) min 2: 3 – 5 strict pull-ups . (competitors: weighted)  **scaled: jump and hold for 3 secs each rep   MetCon: 3 ROUNDS 3 min AMRAP 3 power cleans  155/115 6 box jumps 24/20  9 kb swings 55/35 3 min rest between rounds (as a...

Monday 9th Oct 2017

  Warm – Up:  3 Rounds NFT of: 10 Good mornings (empty barbell) 12 OHS (empty barbell) 5-10 Shoulder Press  8 Ring rows   Strength:  Front Squats warm up to 70% of 1 RM, then 5 x 3 (ascend in weight)   MetCon:  Complete for time 12 – 10 – 8 – 6 – 4 – 2 Power snatch . 95/65 Over head squats Pull – ups   ENDURANCE WOD 4 rounds for time: 400 m run 10 burpee onto 45 lb plate 14 plate overhead lunges  45/35 16 plate ground to...

Saturday 6th Oct 2017

  Warm – Up : “Pizza Delivery” In Teams of 2; Complete for Time: BUY – IN: 100 DUs (200 singles) 80 Slam balls  30/20 40 Partner bar squats . 115 lbs 20 Pull- ups 400 m Run – TOGETHER 20 Shoulder to overhead .  115/75 40 Wall mountain climber 80 Deadlifts . 115/75 CASH – OUT: 100 DUs . (200...

Friday 5th Oct 2017

  Warm – Up:   15 jumping jacks 15 air squats 10 forward-middle-back 6 walk the floor 4 pigeon pose (2x each side; 15 count hold each)   MetCon: Complete for Time 800 m run 10 Thrusters .  115/85 12 Pistol squats 15 Pull-ups 20 KBS  70/55 10 Hang squat cleans .  115/85 12 T2B 15 Jumping lunges 20 KBS .  70/55 10 Sumo deadlift HIGH PULL .  115/85 12 HSPU 15 SUMO DEADLIFTS .   115/85 800 m run   ENDURANCE :25 min TIME CAP 250 m run 50 slam balls 50 alternating jumping lunges 50 calorie row 50 russian twist 250 m run 50 russian twist 50 calorie row 50 alternating jumping lunges 50 slamballs 250 m run...

Thursday 5th, Oct 2017

Warm – up: 400 m run 10 pass thru 10 around the world 10 good mornings 10 OHS 10 kipping swings   Strength/Skill:  Clean Pull & Squat Clean 10 min EMOM Perform 1 clean pull and 1 squat clean . (ascend in weight)   MetCon:   8 min AMRAP Calorie row .   20/15 10 Power snatch .  75/55 REST 3 MINS 7 mins TIME CAP: COMPLETE  a . 1000 m row; THEN perform as many reps as possible Power cleans  135/95    ...

Wednesday 4th Oct 2017

      Warm – Up: 400 m run 10 pass thru 10 around the world 10 good morning 10 PVC OHS 10 kipping swings   Strength: Bench Press warm up to 50 – 55% of ! RM then: 5 x 5 ascending in weight   MetCon:  5 RFT 4 Burpee box jumps 30/24 8 T2b 16 Wall balls 20/14 24 DUs . (48 singles)   ENDURANCE WOD BUY – IN:   1,000 m row   4 RFT 20 KBS  40 DUs (80 singles) 50 m Farmers carry   55/70/45/35 (choose pair of each) CASH – OUT:  1000 m row  ...