Monday 9-20-21
Push Press 5×5 Push Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Scoring: Load Sk8ter AMRAP 8: 15 Deadlifts 12 Box Jump Overs 9 Push Jerks Rest 4 Minutes AMRAP 8: 15 Deadlifts 12 Box Jump Overs 9 Push Jerks – Pick Ups Round 2 where ...
Sunday 9-19-21
Blame it on Lynne Partner WOD 800m Run 80 Burpees 600m Run 60 Burpees 400m Run 40 Burpees 200m Run 20 Burpees – Run with your partner and then split up the burpees Scoring: Time
Saturday 9-18-21
Burpees Box Jump Speed Work 12 minute EMOM: Odd minute: Partner A gets max # of Burpee Box Jump Overs Even minute: Partner B gets max # of Burpee Box Jump Overs – score is total reps – Partner A rest while Partner B is working and visa versa – Normal Box Jump Height – ...
Friday 9-17-21
200’s Speed & Conditioning 5 Rounds: Walk 200m Sprint 100m Scoring: Time Pull Push EMOM 20 minute EMOM Odd: 3 Deadlifts Even: Gymnastic Skill – Ideally climb in Weight on the Deadlifts – We are looking for some sort of pushing gymnastic skill – Skill Choices: Handstand Push UPs, Push Ups, Ring Dips, Dips, Wall Walks, ...
Thursday 9-16-21
Warm Up AMRAP 9/16/2021 12 Minute AMRAP 3 minute Row then AMRAP 5 Inch Crawls 10 Alternating Leg V-Ups 20 Sit Ups 30 second Handstand Hold or Bar OH Hold CAP 21.09.14 5 Rounds For Time: 50 Double Unders 50-ft. Single-Arm Overhead Walking Lunges COMP: (50/35#) SPORT: (45-40#/ 30-25#) , One minute of Dubs practice ...
Wednesday 9-15-21
Power Clean 5×2 Power Clean for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps Scoring: Load CAP 21.09.17 AMRAP 10: 5 Power Cleans 10 Toes-to-Bar COMP:( 185#/135#) SPORT: (175-155#) / (125#-105#) / TTB or Toes through Rings FITNESS: (135#-105#) /(95#-75#) / Toes through Rings, Knee Ups or V-Ups ...
Tuesday 9-14-21
CAP 21.09.19 800m Run 40 Wall Balls 400m Run 20 Wall Balls 400m Run 20 Wall Balls 800m Run 40 Wall Balls COMP: (20#/14# both10ft) , Run with Weight Vest SPORT: (20-14#/12-10# both 10 or 9ft) , Run full lengths FITNESS:: (14#-10# / 10#-6#…both to 9ft) , Do the cut through on the 800m and ...
Monday 9-13-21
Shoulder Press 5×5 Shoulder Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Scoring: Load Swing Battah Battah 12-10-8-6-4 Heavy Kettlebell Swings Burpee Pull Ups – 400 Meter Run After Each Set COMP: Burpee Chest 2 Bar Pull Ups SPORT: Burpee Pull Ups FITNESS: Burpee Jumping Pull ...
Sunday Sept 12, 2021
Nick of Time 10 MIN AMRAP 100/80 Bike Calories Remaining Time: Max Burpees Rest 2 Mins 10 MIN AMRAP 100/80 Row Calories Remaining Time: Max V-ups Rest 2 Mins 10 Min AMRAP Accumulate 5 Min Wall-sit Hold Remaining Time: Max Jump Squats Scoring: Reps
Saturday Sept 11, 2021
All Remembered 9/11 For Time (with a Partner) 749 meter Row 100 Deadlifts (135/95 lb) 749 meter Row 100 Power Cleans (95/65 lb) 749 meter Row 100 Ground-to-Overheads (65/45 lb) 750 meter Row 60 Double-Unders 43 Burpees 8 Squat Clean Thrusters (135/95 lb) 1 Hundred meter Walking lunge The rep scheme signifies: – 2,997 meters ...