Which hurts more?
On the 10 min x 3 rounds
Round 1: 3 RFT 24 box jump overs (24/20), 12 HSPU
Round 2: 2 RFT: 12 BBJO, 6 Wall Walks
Round 3: 1 RFT 24 DB box step overs (50s/35s), 120 feet of hand walking
*Score is time in each round to complete tasks.
New lift, who dis?
A: Every 90 seconds x 10
1 power clean + 1 high hang full clean + 1 low hang full clean
Ideally start at 50% of your clean and jerk and work your way up every second round by 5%
B: Back squats from rack -
6x6 at 60%
*Between each set of back squats complete one set of 8 strict pull ups
Wait don't we swing these?
1:15 on, 1 min off x 12
Odd Rds: 200m run then AMRAP dual KB/DB hang clean and jerks (24/16s or 50/35)
Even rds: 200m row then AMRAP dual KB/DB front squats
Goal - same score each round,
We're having a party!
In teams of two
Start with 1 mile together
Then switching as needed
6 rounds of
10 sandbag cleans 150/100,
10 DB step overs (20/24, 50/35s),
4 rope climbs
Finish with 500m run together
I'm feeling chipper
For time:
1000m run
15 RMUs
25 thrusters 95/65
75 GHDs
25 thrusters 95/65
15 RMU
1000m run
Went out too hot
5 min on, 2:30 off x 4
AMRAP 1: 20 KBS (2/1.5), 20 HSPU, 20 Goblet squats
AMRAP 2: 16 BBJO (24"/20"), 16 C2B, 16 KB hang snatch
AMRAP 3: 10 KBS, 10 HSPU,
10
Goblet squats
AMRAP 4: 8 BBJO, 8 C2Bs, 8 KB hang snatch
Goal - hit two different triplets, get a little rest, then repeat. Want to get similar scores even though there are less reps as an individual can move quicker through rounds
Crazy Eights
7 min on 3 mins off x 3
Buy In: 800m/650m row
AMRAP in remaining time
88 DU,
18 front rack lunge steps (50/35s)
8 wall walks
Miracle on Rubber
3 min on, 90 sec off x 6
21 WBs
15 T2Bs
9 Hang snatch (115/85)
AMRAP bar hop burpees
What does via mean?
3 Rounds for time
*switch as needed with a partner
Row 1000m,
75 push press 95/65,
50 muscle snatch,
25 ring dips (men via MU)
Shouldn't this be a partner WOD?
For time:
400m run
2 legless rope climbs
15 Sandbag Squats 150/100
20 BM
15 Sandbag Squats 150/100
2 legeless rope climbs
400m run
Coach's favourite
10-1 of
Clean and jerk 155/105
+ 1 round of Cindy after each set of clean and jerks
We test next week!
A: Deadlifts:
1x10 at 50%
1x8 at 60%
1x5 at 70%
1x5 at 75%
2x4 at 80%
2x3 at 85%
1x2 at 90%
B: Push Press:
Work up to a heavy triple!
Let's make it happen
6 mins on 3 mins off x3
30/24 cal row
60 DU
30 GHD sit-ups
15 HSPU
*AMRAP and pick up where you left off on each round.
Can you get 7 rounds?
2 mins on 2 mins off X 7 rounds -
7 Power Snatch at 155/105
14 C2BS
21 WBs
*AMRAP and pick up where you left off on each round.
Beach Body Sundays
Every 3 mins x 6
Complete 1 set to failure of max bench press at BW for men and 75% BW for ladies and one set of strict pull ups.
Part B:
3 Rounds for time of
200m run
15 WBS
What's the plan
In teams of two:
Start with 1 mile run together.
Tthen complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16 200 lunges holding one KB overhead
*Teams may use any strategy to get through the work as long as only one athlete is working at time
In memory of Lazar Dukic
3RFT of
30/24 cal row
10 BM
rest 3 mins
3RFT
30/24 cal row
15 SHSPU
rest 3 mins
3RFT
10 BM
15 SHSPU