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15
Sep
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Saturday 9-16-17

8AM Bootcamp

830AM Cycle

9AM WOD

TEAM WOD

OPEN & PERFORMANCE
Teams of 3:
800 Meter Farmer Carry (70/53)
100 Power Snatches (75/55)
800 Meter Farmer Carry (70/53)
75 Power Snatches (95/65)
800 Meter Farmer Carry (70/53)
50 Power Snatches (115/80)
800 Meter Farmer Carry (70/53)

FITNESS
Teams of 3:
800 Meter Farmer Carry (53/35)
100 Power Snatches (65/45)
800 Meter Farmer Carry (53/35)
75 Power Snatches (75/55)
800 Meter Farmer Carry (53/35)
50 Power Snatches (95/65)
800 Meter Farmer Carry (53/35)

14
Sep
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Friday 9-15-17

WOD

OPEN

1. Snatch
60%/2
65%/2
70%/2
(75%/1)5

2. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5

3. Front Squat
(70%/5)3

4. Conditioning
3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Burpees

PERFORMANCE

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Burpees

FITNESS

3 Rounds:
10 Pull-ups
10 Front Squats (135/95)
10 Burpees

13
Sep
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Thursday 9-14-17

WOD

OPEN & PERFORMANCE

3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)

FITNESS

3 Rounds:
50/35 Calorie Row
200 Single Unders
200 Meter Farmers Carry (53s/35’s)

13
Sep
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0 Comments
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Wednesday 9-13-17

WOD

OPEN & PERFORMANCE
Build to Heavy:
3-Position Clean + Split Jerk

followed by…

4 x :20 seconds on, :10 seconds off
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

FITNESS
Build to Heavy:
3-Position Clean + Split Jerk

followed by…

4 x :20 seconds on, :10 seconds off
Sit-Ups
Deadlifts (135/95)
Sit-Ups
Deadlifts (135/95)

11
Sep
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0 Comments
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Tuesday 9-12-17

WOD

OPEN & PERFORMANCE

AMRAP 4
15-12-9
Wallballs (20/16)
Chest to Bar Pull-ups
Max Calorie Row in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/16)
Toes to Bar
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/16)
Pull-ups
Max Calorie Row in Time Remaining

Score: Total calories rowed.

FITNESS

AMRAP 4
15-12-9
Wallballs (20/16)
Pull-ups
Max Calorie Row in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/16)
Knees to Chest
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/16)
Pull-ups
Max Calorie Row in Time Remaining

Score: Total calories rowed.

 

1 … 163 164 165 166 167 … 611