10.17.17

10.17.17

PRE Pull Ups / TTB / Kip Workshop

Test: 3 min of Pull Ups

Test: 2 min of TTB

10 min AMRAP

Thruster

10

95/65

WB

Max

*combined number of thrusters and unbroken WB

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10.16.17

10.16.17

PRE 1*10 60% 1*5 60%

1*10 65% 1*5 65%

1*8 70% 1*5 70%

1*8 75% 1*5 70%

Row

1k

KBS

1 min Max

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Sit-Up

1 min Max

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10.13.17

10.13.17

PRE “Deadly Sprint”

Row: 10cal

Sled >

WB: 10

Sled <

15 min AMRAP

Front Squat

10

C2B+TTB

10

 

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10.12.17

10.12.17

PRE “Eddie”

4 rounds of EMOM

Push Up

15/10

Cluster

5

135/95

DU

MAX

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10.11.17

10.11.17

PRE 1*8 65% 1*5 60%

1*8 70% 1*5 70%

1*6 80% 1*5 75%

1*6 85% 1*5 80%

For Time

Row

45Cal

WB

21ea

DL

21-15-9

#225/155

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10.10.17

10.10.17

PRE Find your 2 RM Man Maker

10.9.8.7.6.5.4.3.2.1

Push Press

115/75

Burpee bar over
TTB  

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10.9.17

10.9.17

PRE 10 min EMOM

(odd) 2 for 1 WB : 5 to 10

(even) Clean Pull x 3 @100%

12m

Squat Clean

by 1

@80% 1RM

Pull Ups

10

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10.6.17

10.6.17

Pre:
3 min plank
Accumulate to 3 mins if not done all at once

Deadlift 5×5

Wod: 10 min AMRAP 
7 Front squats Rx #115/75
10 push ups/hand release push up
30 Double unders/30 singles

img_3644

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10.5.17

10.5.17

Conditioning – 

10 Rounds For Time – with a partner: 15 min cap
10 Rounds total. Alternate rounds
Rest when partner is working 

250m row
7 push press (95/65)

*3 MIN REST*

Then “10 of 10” – 18 min cap
Done individually

9 Burpee Box Jump Over
1 Rope Climb
(Scaled = 7 Ring Rows)

Finisher –
3 x 10 barbell rollouts

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10.4.17

Strength: Bench Press: 5×5

WOD: Nancy

5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lbs)

Finisher: 3 min max. Sit up

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