For Time:
20 HSPU
30 Burpees
40 Pull-ups
50 Wall Ball
60 Lunges
70 Double Unders
80 M Bear Crawl
90 Plyo-Jumps (2-count)
Post Time to Comments.
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Nutrition
Wed 28 Oct
Snatch 80% 3r, 75% 3r x 3s
Power Clean 80%
3r, 75% 3r x 2s
Jerk 80% 3r, 75% 3r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
**AM Crew- Don't worry we showed Nick how to operate a circuit breaker box, so the power shouldn't "be out" anymore**
Tuesday 27 Oct
Max Round in 20 Minutes of:
12 x Ring Push Ups
7 xTGU (53/35)
12 x Hollow Rocks (4 Count)
Post Total Number of Rounds Complete to Comments.
Monday 26 Oct
WOD
Opposing Ladders:
10-1 Squat Clean (165/95)
1-10 Pull up (35/15)
**Begin with 10 Squat cleans & 1 Pull up. Next round 9 Squat Cleans & 2 Pu...
Post Time to Comments.
Friday 23 Oct
4 Rounds:
400 Meter Run
21 Sumo Deadlift High Pull (95/45)
9 Man Makers (45/25)
Post Time to Comments.
Thursday 22 Oct
"Tabata Cindy"
Tabata: Pull ups
Tabata: Push ups
Tabata: Squats
Complete 8 rounds of 20 seconds work, followed by 10 seconds of rest. Begin as you would with Cindy with Pull ups. During the 10 sec of rest move to Push Ups, then finally Squats. Score is total number of repetitions completed between the three exercises.
Post Score to Comments.
Wed 21 OCT
Snatch: 3,3,2,2,1,1
OHS: 3r x 4s
Snatch Pull: 3r x 4s
Post Load to Comments.
The new replacement for the burpee.
Tuesday 20 OCT
2 Man Teams:
400 Meter Sprint (All runs must be done as a team)
50 x Hollow Rocks (Each)
200 Meter Sprint
50 x 2 Count Plyo-Jumps (Each)
400 Meter Sprint
50 x Lunges (Each)
400 Meter Sprint
100 x Team Medicine Ball Sit Ups (Total) - (lock ankles, throw the ball to your partner on the way up)
Post Team and Time to Comments.
Monday 19 Oct
3 Rounds:
7 Deadlift (225/175)
10 Front Squat (135/95)
Row 500M
3 Plank Revolutions (2 Revolutions=1Rep)
Post Time to Comments.
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