4.15.19

Warm-up
3X
20 KBS
20 Sit-up
20 Push-up

Strength
20 min to find a 1 RM for one of the lifts for the competition

Wod
5X
30 Doubles (2:1 singles)
10 Snatch 75/55
1 Rope Climb

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Competition!

Our competition is coming to an end! All athletes must turn in 2 body scans this week to be in the running for the cash prize. We will also be competing against each other with workouts, our coaches will go over movement standards with everyone and we will be judging and counting for each other. Scaling: athletes who perform the workouts RX and within the time cap will score better than those who scale, however if you do the wod RX but don’t complete it then someone who scales it but completes it within the time cap would have a better score.

The strength portion of the competition will go as follows: athletes will pick 3 of 5 lifts, you only get 3 attempts on each lift, you’re welcome to warm up as much as you’d like then when you are ready to make an attempt have your coach watch to ensure it is a good lift. Choices of lifts are, Deadlift, Back Squat, Bench Press, Clean and Jerk, Snatch. Scores here will not be a total of pounds, different lifts have different values, so pick 3 lifts you’re good at.

Sprint Wod: 6-9-12-9-6 reps of Bar Facing Burpee and Thruster @105#/75#. 10 min time cap

Endurance Wod: Start and end with 750/650 Meter Row, in between that do 3 rounds of 30 Box Jumps @24/20, 20 Pull-ups, 10 Power Clean @135/95, 150 meter sled pull with 45/35#.  25 min time cap.

 

4.10.19

“TRUE GRIT”
For Time
2,000 meter Row
After the first minute begin ‘Death by Thrusters’ (95/65 lbs)

With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete.

Previous score here

Post Wod
3X
15 GHD Sit-ups
30 Med-ball twists

4.8.19

ATTENTION!

We are ordering shirts this week! Ladies if you wanted the tank top please let a coach know or contact Daryl. Thanks!

 

Strength
Clean and Jerk
15 min EMOM
0-5 min: 3 Hang Clean + 1 Push Press
6-10 min: 1 Power Clean + 2 Front Squat
11-15 min: 2 Squat Clean and Jerk

Wod
3X
500 Meter Row
15 Burpee Box Over 24/20
150 Meter Sled Pull 55/35