Archive for September, 2017

Oct 1

Posted in 2017 on September 30, 2017 by Andy

SKILL/STRENGTH
Trap Bar Deadlift/Carry
Axle Bar Clean & Press

WOD:
Team WOD
Farmer Carry
Curtis P

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Sept 30

Posted in 2017 on September 29, 2017 by Andy

WOD: (Teams of 2)
For Time:
2K Row
2 Rounds
400 M. Run
6 Rope Climbs
30 Hang Cleans (185/125) (165/115) (155/105) (135/95)
30 Bar Facing Burpees
Then:
2K Row

Sept 29

Posted in 2017 on September 28, 2017 by Andy

LIFT:
Strict Press
10 Min. Cap
Find your 1RM

WOD:
“RATTLOR”
AMRAP 20
1 Muscle Up
2 HSPU
*200 M. Run after each round.
*Add 1 rep to every movement each round.
**Score = Reps from final round completed.
***Sub. MU for C2B Pull Ups and HSPU for Box Piked accordingly.

Sept 28

Posted in 2017 on September 27, 2017 by Andy

SKILL:
EMOM 6
ODD: Weighted Plank
EVEN: 20 Weighted V-Ups

LIFT:
Snatch
3 @ 60%
3 x 3 @ 65%

WOD:
“092217”
5 Rounds
10 Hang Snatch (95/65) (75/55) (65/45) (55/35)
10 OHS

Sept 27

Posted in 2017 on September 26, 2017 by Andy

SKILL / LIFT:
EMOM 12
MIN. 1: 3 Front Squats @ 65%
MIN. 2: 20 Hollow Rocks
MIN. 3: 6 Ring Dips

WOD:
“F.G.B.2”
3 Max Effort Rounds
MIN. 1: Max Effort Wall Ball (20/14) (16/10) (14/6)
MIN. 2: Max Effort Cal. Row
MIN. 3: Max Effort Push Ups
MIN. 4: Max Effort T2B
MIN. 5: Rest

Sept 26

Posted in 2017 on September 25, 2017 by Andy

SKILL:
3 ROUNDS (At a walking pace)
10 Weighted Glute-Bridges
10 Clean Grip OHS (Find a weight you can manage. Start with a PVC Pipe)
10E DB Row

WOD:
“MILE FOR MILE”
For Time:
1 Mile Run
100 KBS (53/35) (44/26) (35/20)
100 Sit Ups
1 Mile Run

Sept 25

Posted in 2017 on September 24, 2017 by Andy

SKILL: (Gymnastic Capacity – Rope Climb)
For Time: (10 Min. Cap)
10 Rope Climbs
*Sub. Max Time Hang from Bar accordingly for Grip Strength test.

WOD: (Max Strength Test)
“CFSV TOTAL”
With a 25 Min. Running Clock.
Work a 1RM for the day of:

-Back Squat
-Push Press
-Dead Lift

*Score = Combined total weight.
**You may do this in any order.
However, you must complete one
lift before moving on to the next.

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