9/29….WOD(Lets Move Some Weight)

9/29….WOD(Lets Move Some Weight)

WOD:

Teams of 2 must complete.

Team of guys 18,000 pounds

Team of girls 13,500 pounds

COED team 15,000 pounds

Must Complete FOR TIME:

  • Row 1K (Only on can row at a time)
  • Shoulder to Overhead (6000,4500,5000)
  • DeadLIft (6000,4500,5000)
  • Ground To Overhead (6000,4500,5000)
  • Row 1K (One person can work at a time)

The total weight is split into thirds.1/3 per movment. ONE team member works at a time. Teams choose what weight they want on bar as long as you reach the prescribed weight per movement. You can change weight for each movement also.

Example: For shoulder to overhead I choose 100 pounds, my partner and I must do that 60 reps to get 6000 pounds to finish the movement and so one….

How fast can you move the weight?

9/27…..WOD

Warm up: TC

Skill/Strength: Clean mechanics

Rx:6×2 Squat cleans working to 85-90% of 1RM

Scale: Form work on clean pick your own weight

WOD:

5 Rounds

  • 5 Power Cleans-Front Squat-Shoulder to Overhead 155/105
  • Rest 90 secs

You can’t squat clean the weight,and can’t thruster the weight their must be a pause in the movement.

 

9/25..WOD

Warm up: TC

Skill/Strength:

  • Strict Press 8×1 working to a 1RM
  • Shoulder mobility between sets

WOD:

5 Min AMRAP

  • 30 DU
  • 10 Ring Dips (scale with box dips or use band)

Rest 1 min

5 Min AMRAP

  • 5 push press/push jerk 135/95
  • 10 Box Hops 24/20

 

 

9/22….WOD

WOD

Teams of 2

2 Mins on each movement, and only one member of the team can work at a time.

 

 

  • Wall Balls 20/14
  • AB MAT Sit-ups
  • Front squat 95/65
  • T2B
  • Ground To overhead 95/65

Rest 2 mins

  • Box Hops 24/20
  • Pull-ups
  • 50′ sled Pushes
  • KB swings 55/35
  • push ups

Help encourage your partner and keep track of your reps.

 

 

9/20….WOD

Warm up: TC

Skill: 10-15 mins snatch pull

WOD:

For Time:

  • Run 800
  • 5 Front squats 165/115
  • 15 HSPU or ( 1 MIn HS Hold)
  • Run 800
  • 10 Front squats 165/115
  • 10 HSPU or (30 Sec HS hold)
  • Run 800
  • 15 Front squats 165/115
  • 5 HSPU or (15 Sec HS Hold)

9/19…WOD

Warm Up:
With a partner:
5 non-kipping pull up
30 alternating wall ball shots
1 min tag and go 100 feet runs

active stretch hip and shoulder

Skill: Core & Stability Work & Rope Climbs

WOD:

3 Rounds

  • Row 200
  • 20 Walking lunges holding weight against chest 45/25
  • Max pull ups before dropping off bar

Rest 2 mins between rounds

Total pull-ups are your score

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