WODs

Wednesday October 18, 2017


WOD
171011
Every 3 Minutes for 30 Minutes complete
2 Squat Clean 185/125
10 T2B
40 Double Unders


* Record number of Rounds Completed

Tuesday October 17, 2017


AMRAP
Short: 3x(8 Minute Steady State(RPE 80%)/4 minutes rest)
Long: 4x(8 Minute Steady State(RPE 80%)/4 minutes rest)

Monday October 16, 2017


AMRAP
Nicole
AMRAP 20 Minutes:
400 meter run
Max reps Pull-ups
Note number of pull-ups completed each round.


Sunday October 15, 2017


Endurance
Station 1:
10 Minutes AMRAP
Run: 400 Meters Hard/400 Easy
2 minute Transition
Station 2:
10 minute AMRAP
15 wall balls 20/14
15 medball cleans
2 minute Transition
Station 3:
10 Minutes Max calorie Row
Core:
50 Knees to Elbows/Knee Raises
50 Situps
100 Flutter Kicks

Friday October 13, 2017


AMRAP
AMRAP 24
Partner 1: CFC Sled Pull 70/45
Partner 2: AMRAP of 5 Tire Flips
10 In-Out Tire Jumps



Notes:
1. Switch after each CFC Sled Pull
2. Jump to center of tire=1 rep; Jump out of tire=1 rep

Wednesday October 11, 2017


Strength
Back Squat 20 Rep Max
20 RM Back Squat @ 10lbs heavier than last 20RM FRONT SQUAT or 75% of 1 Rep Max


AMRAP 7
7 Box Jumps 24/20
7 T2B


Tuesday October 10, 2017


Endurance
30 minute Partner AMRAP
300 meter sled drag 95/75
Slam balls 30/20
For 30 minutes, while one partner is dragging the sled the other partner will be doing slam balls. ONCE the TIME HAS EXPIRED, you have a 1 mile run.