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October 31, 2018

Conditioning

3 Rounds for time of:

500m row

40 Sit-ups

10 Ring Dips

- REST 5 minutes -

For time:

1000m Row

20 Toes-to-bar

20 Ring Dips

October 30, 2018

Conditioning

For time:

9 Thrusters @40/30kg

1 Rope Climb

15 Thrusters @40/30kg

2 Rope Climbs

21 Thrusters @40/30kg

3 Rope Climbs

27 Thrusters @40/30kg

4 Rope Climbs

October 29, 2018

Conditioning

4 Rounds for time of:

1000m row

10 Power Cleans 75% of 1RM

October 28, 2018

Team WOD

20 Min AMRAP: (with a partner)

20 Thrusters @50/40kg

20 Box Jumps @24"/20"

20 Burpees

30 Thrusters @40/30kg

30 Box Jumps @24"/20"

30 Burpees

40 Thrusters @30/20kg

40 Box Jumps @24"/20"

40 Burpees

50 Thrusters @20/15kg

Max Calorie Row in Remaining Time

October 26, 2018

Conditioning

21-15-9 Reps for time of:

1-Arm Altern. KB Snatch @24/16kg

Handstand Push-ups

October 25, 2018

Conditioning

15 Rounds for time of:

50m double KB Farmer's Carry @24/16kg

25 Double-unders

October 24, 2018

Conditioning

2 Rounds for time of:

800m Run

40 Overhead Squats @30/20kg

October 23, 2018

Conditioning

4 Rounds, each for time of:

400m Run

15 Deadlifts @70/50kg

12 Hang Power Cleans @70/50kg

9 Push Jerks @70/50kg

Rest 5 minutes between rounds.

October 22, 2018

Conditioning

AMRAP 12 minutes of:
9 Kettle Bell Swings 24/16kg
6 Burpee Box Jump Overs @24"/20"
3 L-sit Pull-ups

 

October 21, 2018

Team WOD (teams of 2)

60 – 50 – 40 – 30 – 20 – 10

Cal Row

Burpees

Switch every 10 reps

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December 5, 2018