Category: Competitors Programming

23-Aug-17-WK19

A. Conditioning: Row 16 Minutes With 1/4 Sprints 1:30 Row @ 85% 0:30 Minute Row @95% B. Weightlifting: Squat Clean + Front Squat 3x2 Building C. WOD: 3 Rds For Time (15:00 cap) 500m Row 50 DU’s 5 Rope Climbs...
Read more

22-Aug-17-WK19

A. WOD: For Time 15-12-9 HSPU 9-6-3 Power Cleans @ BW/.75 BW B. Strength: Deadlift 4x2 @ 75% Standing On 25# Plates/Blocks C. WOD: 9-7-5 Deadlifts 275/185# Ring Muscle Ups...
Read more

21-Aug-17-WK19

A. Odd Object: Push Sled / Reverse Sled Pull 5 Rds Push 30Ft Pull 30 Ft -Rest 0:30   B. Weightlifting: OHS 3x2 @ 13X1 Tempo Building   C. WOD: “Nancy” 5 Rds For Time 400m Run 15 OHS 95/65#...
Read more

19-Aug-17-WK18

A. Weightlifting: 3 Position Power Clean Power / Launch / 1” Above The Ground 5x1 B. Weightlifting: Split Jerk 6x1 Wave, 75-80-85-80-85-90% C. WOD: As Many Calories As A Team In 24:00 12 Pulls On Rower For Cals 8 Ring Dips 4 Push Jerks 135/95# *Alternate round for round with partner, re-set monitor to zero each round....
Read more

18-Aug-17-WK18

A. Strength: Back Squat 4x3 @ 13X1 Tempo @ 80-85% B. WOD: For Time 1 Mile Run -Then 10 Rds Of; 5 C2B Pull Ups 10 Push Ups 15 Air Squats or 10 Rds Of; 2 Muscle Ups 6 KBS 2/1.5 pood 8 Pistols...
Read more

16-Aug-17-WK18

A. Odd Object: 4 Rds 30ft Sled Push 4 D-Ball To Shoulder (2 right side, 2 left) 30ft Sled Push -Rest 2 Minutes B. Weightlifting: Squat Clean 6x1 Wave 75-80-85-80-85-90% C. WOD: 5 Rds For Time 25 Calorie Row 16 Squat Cleans 95/65# 9 HSPU...
Read more

15-Aug-17-WK18

A. Weightlifting: Sots Press 4x3 Building B. Strength: Single Arm DB Strict Press 4x4 Heavy (4 right arm, 4 left) C. WOD: For Time (16:00 cap) 40 DU’s 15 Burpee Box Jump Overs 60 DU’s 15 Burpee Box Jump Overs 80 DU’s 15 Burpee Box Jump Overs 100 DU’s 15 Burpee Box Jump Overs 120 DU’s 15 Burpee Box Jump Overs D. Gymnastics: Handstand Walk 20 Minutes Of Practice...
Read more

14-Aug-17-WK18

A. Gymnastics: C2B EMOM 8 Minutes 10-8-8-8 Reps 10-6-6-6 Reps B. Weightlifting: Full Snatch 8x1 @ 65-70% Speed Work C. WOD: For Time (18:00 cap) 800m Run 50 Squat Snatches 95/65# 800m Run...
Read more