chris

WOD: Wednesday

WODs October 17, 2017

A. EMOM x 9:
1. 30 sec. Double-unders
2. 20 sec. Bridge Hold
3. 30 sec Hollow Hold
*This is not a scored component.

B. EMOM x 20:
1. Row 200/180m
2. Rest.
3. Max. 10m Shuttle
4. Rest

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WOD: Tuesday

WODs October 16, 2017

*Happy Birthday to Chloe today!

AMRAP in 20 minutes:
17 Wall Ball 9/6kg
10 Deadlift 70/50kg
6 Bar Muscle-up

WOD: Monday

WODs October 15, 2017

“narF”
9-15-21 reps for time of:
Pull-ups
Thrusters 42.5/30kg
*Extra challenge: For the athletes that were sub 4 last Monday on Fran, your challenge is to complete Narf (for time), then work through as much of Fran as possible in the remaining time before cut off (10 min.) The ultimate goal is to complete both!


WOD: Saturday

WODs October 13, 2017

*Please note there is no Yoga session today.
In pairs, for time:
100 DB Snatch 22.5/15kg
100 Partner Facing Burpees
100 Medicine Ball Sit-ups 9/6kg
100m Overhead Walking Lunge 20/15kg

WOD: Friday

WODs October 12, 2017

A. EMOM x 10:
1 Snatch
*Build in weight as you go.

B. 30-20-10 reps for time of:
Wall Ball 9/6kg
Flexed Arm Hang (seconds)

WOD: Thursday

WODs October 11, 2017

A. Turkish Get-up
*Build to a heavy triple.

B. 4 x 400m
*Work:Rest = 1:1

WOD: Wednesday

WODs October 10, 2017

For time:
5 Cleans 100/70kg
10 Box Jumps 30/24″
15 Burpees (over the bar)
4 Cleans
8 Box Jumps
12 Burpees
3 Cleans
6 Box Jumps
9 Burpees
2 Cleans
4 Box Jumps
6 Burpees
1 Clean
2 Box Jumps
3 Burpees

WOD: Tuesday

WODs October 9, 2017

Five, 3 minute rounds:
Run 400m
Max reps unbroken Toes to Bar
*Rest 1 minutes between rounds.

Optional Finisher:
Accumulate as much time as possible in the L-sit (5 min.)

WOD: Monday

WODs October 8, 2017

“Fran”
21-15-9 reps for time of:
Thruster 42.5/30kg
Pull-ups

WOD: Saturday

WODs October 6, 2017

7.00am: Team/partner workout!  See you there!

8.00am: Yoga