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WOD

Row 1000m

Then:

7 rounds of:
12 alternating pistols (L2: med ball, L3: box)
10 ring dips
8 med ball cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

WOD

4 Rounds for time of:

  • 10 Ring Dips (RX: Ring Dips, L2: Band ring dips, L3: Box Dips)
  • 15 Deadlifts (RX: 225#/135#, L2: 185#/115#, L3: 135#/95#)
  • 20 Box Jumps (RX: 24″/20″, L2: 20″/16″, L3: 20″/16″)
  • 200 Meter Run

Performance WOD

Hang Squat Clean

5-4-3-2-1-1-1-1-1

Happy Labor Day Monday!
Only morning class today.

WOD

“J.T.”

21-15-9 reps of:

RX:

  • Handstand push-ups
  • Ring dips
  • Push-ups

L2:

  • Handstand push-ups with Pads
  • Band Ring dips
  • Push-ups

L3:

  • Wall Walks
  • Band Ring dips
  • Knee Push-ups

Performance WOD

For time:
15 Dumbbell burpee box-overs (45# DB with 24″ box/ 30# DB with 20″ box)
15 Deadlift (315#/225#)
15 OH squats, (155#/115#)
15 Muscle-ups

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WOD

15 min AMRAP of:
10 KB swings (RX: 1.5pood/1pood, L2: 1.5pood/1pood, L3: 1pood/0.5 pood)
10 Box jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/16″)
10 Ring Dips (RX: Ring dips, L2: band ring dips, L3: box dips)

Performance WOD

10 Legless Rope Climbs for time

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WOD

15 min AMRAP:

  • 3 Wall Walks
  • 6 Ring Dips (L2: black band Ring Dips, L3: green band ring dips)
  • 12 DUs (L2: 6 DUs, L3: 48 singles)

Performance WOD

  • Max # of DUs
  • 1min Rest

5 RDs.  Total # of DUs performed.

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Skill

Clean

WOD

“Elizabeth”
21, 15, 9 reps of:

RX:
Cleans (135#/95#)
Ring dips

L2:
Cleans (115#/75#)
Band Ring dips

L3:
Cleans (95#/65#)
Box dips

rest

50 Ring Rows (at your own pace)

Record time for Elizabeth only

(Previous scores from June 24, 2013)

Core Challenge WOD Day 10

Tabata Monday!

RX
Plank w/alternating arm raises. 
Sit up with plate over head 
Super mans
Flutter kicks 

L2 
Plank
Sit up with plate at chest level. 
Super mans 
Flutter kicks 

L3 
Plank on knees
Sit up
Super mans 
Flutter kicks

Performance WOD
Recovery Week

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

50 Leg Extensions

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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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