WOD 17.11.2017

PERFORMANCE

 

CONDITIONING

Teams of 2

On a running clock perform...

 

From 0:00 to 10:00

Find a Total Heavy Single

 

From 10:00 to 30:00

AMRAP (Alternating Full Rounds)

10 Alternated KB Snatch 60/35

10 Ring Dips*

200m Run

 

*Partner can start after ring dips are completed.

**Using only 1 Bar, the score is the total sum of both heavy singles, and the total of rounds completed in the AMRAP

FITNESS

 

CONDITIONING

 

On a running clock perform...

 

From 0:00 to 10:00

100 Russian KB Swings 35/25

*EMOM 20sec Elbow Plank

 

From 10:00 to 30:00

AMRAP

10 Ring Rows

20 AB Mat Situps

10 Bench Dips

200m Run

Rest 1 minute

DSC_3117.jpg

WOD 16.11.2017

PERFORMANCE

 

STRENGTH

Death by:

2 Alternated Front Rack Step Ups @30% of 1 RM Clean

 

Min1: 2 Step Ups

Min2: 4 Step Ups

MIn3: 6 Step Ups..

 

CONDITIONING

For Max Reps:

 

AMRAP3

3 Burpee Box Jump Overs 24/20

6 T2B

 

Rest 1 Min

 

AMRAP3

5 Burpees Over The Rower

10/7 Calorie Row

 

Rest 1 Min

 

AMRAP3

7 Burpees

14 KB Swings 45/35

FITNESS

 

STRENGTH

5 Rounds for Quality:

7 Ring Rows

7 HR Pushups


 

CONDITIONING

4 Rounds for time:

20/15 Calorie Row

20 AB Mat Situps

20 KB Swings 60/35

 

CAP20

DSC_3135.jpg

WOD 15.11.2017

PERFORMANCE

 

STRENGTH

EMOM12 (8 sets of 90 seconds)

Jerk Drive + Push Press + Push Jerk

*Climbing Weight


 

CONDITIONING

5 Rounds for time:

12 Pushups

9 Deadlifts 135/95

6 Hang Power Cleans “

3 Push Jerks “

FITNESS

 

STRENGTH

E3MOM12 (4 Rounds)

10 L-Sit DB/KB Strict Press 25/15

15sec Hollow Rock Hold

20 Farmer Carry Alternated Reverse Lunges 25/15

 

CONDITIONING

5 Rounds for time:

12 Pushups

9  KB Deadlifts 60/45

6  Ring Rows

3 Wall Climbs

DSC_3146.jpg

WOD 10.11.2017

PERFORMANCE

 

SKILLS

Rope Climb (Foot Lock Practice)

 

CONDITIONING

For time:

5-4-3-2-1

Bear Complex 155/105*

Rope Climbs

10x Double Unders


 

*Scale as Heavy as Capable.

Bear Complex= Power Clean + Front Squat + Push Press + Back Squat + Press

FITNESS

 

STRENGTH

Backsquat

10-8-6-4-2

*Climbing Weight

 

CONDITIONING

For time:

30 Backsquats

30 KB Swings

30/22 Calorie Row

300 Rope Jumps

 

*Choose Weight.

DSC_3114.jpg

WOD 07.11.2017

PERFORMANCE

 

CONDITIONING

Teams of 2

 

Cash In: 2000m Row

 

21-18-15-12-9-6-3

Push Press 115/85

Toes to Bar

 

Cash out: 200 Double Unders

 

Rule:

  1. Athelete B must hang from the bar while Athlete A performs Push Presses.

FITNESS

 

STRENGTH

5 Rounds for Quality:

15sec Hollow Rock Hold

10 AB Mat Situps

10 Leg Rises

10 Lemon Squeezers

15sec Hollow Rock Hold

 

*Perform unbroken rounds.

 

CONDITIONING

For time:

21-18-15-12-9

Ring Rows

DSC_3060.jpg

WOD 31.10.2017

PERFORMANCE

STRENGTH

4 Rounds for Quality:

10 Weighted Sit Ups

20 Russian KB Swings

10 Box Hamstring Curls Each Leg

20m KB Waiter Carry (10m each arm)

 

*Use same KB for all excercises. Choose weight

 

CONDITIONING

For max reps:

90 seconds of Max Handstand Pushups

90 seconds of Max Calorie Row

90 seconds of Max Toes to Bar

60 seconds of Max Handstand Pushups

60 seconds of Max Calorie Row

60 seconds of Max Toes to Bar

30 seconds of Max Handstand Pushups

30 seconds of Max Calorie Row

30 seconds of Max Toes to Bar

FITNESS

STRENGTH

4 Rounds for Quality:

10 Ring Rows

20 Bumper Good Mornings 25/15

30sec Nose to Wall Handstand Hold

 

CONDITIONING

For max reps:

90 seconds of Max Hand Release Pushups

90 seconds of Max Assault Bike Calories

90 seconds of Max Hang Knee Raises

60 seconds of Max Hand Release Pushups

60 seconds of Max Assault Bike Calories

60 seconds of Max Hang Knee Raises

30 seconds of Max Hand Release Pushups

30 seconds of Max Assault Bike Calories

30 seconds of Max Hang Knee Raises

DSC_3063.jpg

WOD 26.10.2017

PERFORMANCE

STRENGTH

12 minutes to a Heavy Triple Back Squat.



 

CONDITIONING

For time:

100 Double Unders

80 KB Swings 45/35

60 Goblet Walking Lunges 45/35

40 AB Mat Situps

20 Box Jumps 24/20

FITNESS

STRENGTH

Box Squats

5-5-3-3-1-1

 

*Climbing weight, rest as needed btw sets.

 

CONDITIONING

For time:

200 Rope Jumps

80 Russian KB Swings 25/15

60 Walking Lunges

40 AB Mat Situps

20 Goblet Box Step Overs 25/15

DSC_2818.jpg

WOD 25.10.2017

PERFORMANCE

 

CONDITIONING

 

AMRAP30

200m Run

5 Shoulder to OH 95/65

5 Pullups

200m Run

10 Shoulder to OH 95/65

10 Pullups

200m Run

15 Shoulder to OH 95/65

15 Pullups

200m Run

20 Shoulder to OH 95/65

20 Pullups

continue ladder..

 

*200m run= final de bodega Banorte.

FITNESS

 

CONDITIONING

 

AMRAP30

200m Run

5 Push Press

5 Ring Rows

200m Run

10 Push Press

10 Ring Rows

200m Run

15 Push Press

15 Ring Rows

200m Run

20 Push Press

20 Ring Rows

continue ladder..

 

*200m run= final de bodega Banorte.

DSC_3075.JPG

WOD 24.10.2017

PERFORMANCE

 

STRENGTH

3 Rounds for Quality:

10 Barbell Good Mornings*

20 Box Hamstring Curls

30s Hollow Rock Hold

 

*Choose Weight.

 

CONDITIONING

EMOM20

Min1: 15 Romanian KB Swings (60/45) + 15 Double Unders

Min2: 15 AB Mat Situps + 15 Double Unders

FITNESS

 

STRENGTH

5 Rounds for Quality:

15s Superman Hold

15s Hollow Rock Hold

15 Back Extensions

15 AB Mat Situps  

 

CONDITIONING

EMOM20

Min1: 30s Max Effort Assault Bike Calories

Min2: 30s Max Effort Row Calories

DSC_3067.jpg

WOD 23.10.2017

PERFORMANCE

OLYLIFTING

EMOM15

Every 90 seconds for 10 sets perform:

Snatch Push Press + Snatch Balance +  Over Head Squat

*Use a rack, climbing weight.

 

CONDITIONING

4 Rounds for time

15 Burpees Over the Bar

12 Pistol Squats

 9 Hang Power Snatch 95/65

 

CAP18

FITNESS

STRENGTH

4 Rounds for quality:

10 Goblet Squats 35/25

Rest15

15 Romanian KB Deadlift 35/25

Rest15

10 V-Ups

Rest 1 minute

 

CONDITIONING

3 Rounds for time:

15 Burpees

30 Walking Lunges

90 Rope Jumps

DSC_2855.jpg