Team Saturday

October 14, 2017

Teams of 3

2000m row
75 power cleans (155/110)
100 pullups
125 burpee box jump overs (24/20)
100 pullups
75 power cleans
2000m row

*split work as you see fit

 

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FRIYAY!!!!!

October 13, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 push up with alternate shoulder tap

10 second bar hang

10 kip swings on the bar

10 toes to bar

x 2 sets


4 Rounds with dumbbells
2 Strict Press
3 Push-press
4 Push-Jerk
*ascend in weight as able. Last set should be heavy

+

For time Max Effort:
100m run
15 burpees

 

rest 2 minutes

 

@ consistent 80% pace
5 rounds For time:
10 ball slams, 30/20#
20 wall balls, 20/14#

 

rest 2 minutes

 

For time Max Effort:
15 burpees
100m sprint

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Thursday

October 12, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 x SA KB Swing L

5 x SA KB Push Press L

25m SA KB OH walk L

5 x SA KB OH squat L

repeat on the right side

x 2 rounds

 

10 minutes of MU progressions

 

then:

30 minute TimeCap:

 

1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

 

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