WOD 22.09.2017

PERFORMANCE

 

CONDITIONING

“Pentathlon”

In teams of two, with only one partner working at a time, complete the following for time:

 

 

Cash in< 1600 Meter Row (alternating 400m)

followed by:

20 rounds**

2 Strict Supinated-Grip Pull-Ups

4 Ring Dips

6 Alternated Lunges

8 Push-Ups

10 AB Mat Situps

Cash out>1600 Meter Relay Run (alternating 400m)

FITNESS

 

CONDITIONING

“Pentathlon”SC

In teams of two, with only one partner

working at a time, complete

the following for time:

 

Cash in< 1600 Meter Row (alternating 400m)

followed by:

20 rounds**

2 Strict Supinated-Grip Pull-Ups (Banded)

4 Box Dips

6 Alternated Lunges

8 Push-Ups

10 AB Mat Situps

Cash out>1600 Meter Relay Run (alternating 400m)

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WOD 21.09.2017

PERFORMANCE

OLY LIFTING

EMOM15

Min 1-5:

Clean Pull + Power Clean + Front Squat

*Climbing Weight

 

Min 6-10:

Power Clean + Hang Squat Clean

*Climbing Weight

 

Min 10-15:

Squat Clean

*Climbing Weight

 

CONDITIONING

AMRAP10

5 T2B

10 Burpee Box Jump Overs 24/20

15 KB Swings 60/45

FITNESS

STRENGTH

EMOM15

Min1: 10 Goblet Squats 35/25

Min2: 20 Hip Bridges (Weighted)

Min3: 30s Max Effort Assault Bike

 

CONDITIONING

AMRAP10

5 V-Ups

10 Burpee Box Jump Overs 20”/18”

15 KB Swings 25/15

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WOD 20.09.2017

PERFORMANCE

 

GYMNASTICS

4 Sets for quality:

15sec Hollow Rock Hold

15sec REST

15sec Superman Hold

15sec REST

 

Followed by..

 

EMOM6@90sec

3 Kipping Swings + 3 Kipping Pullups + 3 T2B


 

CONDITIONING

For time:

30 Pullups

150 Double Unders

20 Pullups

100 Double Unders

10 Pullups

50 Double Unders

 

CAP20

FITNESS

 

STRENGTH

4 Sets for quality:

15sec Hollow Rock Hold

15sec REST

15sec Elbow Plank Hold

15sec REST

 

Followed by…

 

EMOM6@90sec

5 Banded Pullups

5 KB Halos Each side (25/15)

 

CONDITIONING

For time:

30 Calorie Row

300 Rope Jumps

20 Calorie Row

200 Rope Jumps

10 Calorie Row

100 Rope Jumps

 

CAP20

 

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WOD 19.09.2017

PERFORMANCE

STRENGTH

3 Rounds for quality:

15 Unbroken Russian KB Swings 45/35

10  Weighted Good Mornings @20% 1 RM Deadlift

5 Single Leg Box Hamstring Curls (Each Leg)

 

CONDITIONING

Teams of 2

For time:

60-40-20

Deadlifts 185/135*

2x Hand Release Pushups**

 

*Alternate at anytime.

FITNESS

STRENGTH

3 Rounds for quality:

30 Ab Mat Situps

20 Sumo Stance Bumper Good Mornings

10 Box Hamstring Curls

 

CONDITIONING

For time:

60 Back Extensions

40 Calorie Row

20m Sled Push (AHAP)

10 Deadlifts (AHAP

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WOD 15.09.2017

PERFORMANCE

STRENGTH

EMOM10

Min1: Max Bench Press BW/.7

Min2: 4x Hollow Rock Hold 15sec ON/OFF

 

CONDITIONING

Tabata #1

Alternate between:

Handstand Hold
SDLHP 75/55

 

Tabata#2

Alternate between:

AB Mat Situps

KB Swings 45/35

FITNESS

STRENGTH

EMOM10

Min1: Max Pushups

Min2: 4x Hollow Rock Hold 15sec ON/OFF

 

CONDITIONING

Tabata #1

Alternate between:

Handstand Hold
KB SDLHP 25/15

 

Tabata#2

Alternate between:

Mountain Climbers

KB Swings 25/15

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WOD 14.09.2017

PERFORMANCE

CONDITIONING

For time:

50 Thrusters 95/75

50 Double Unders

40 Box Jumps 24/20

40 T2B

30 Calorie Row

30 Burpees Over the Bar

20 Power Cleans 95/75

20 Shoulder to Overhead 95/75

10 Power Snatches 95/75

10 Overhead Squats 95/75

5 Rope Climbs

CAP40

FITNESS

CONDITIONING

For time:

50 Air Squats

50 Rope Jumps

40 Box Step Overs 24/20

40 AB Mat Situps

30 Jumping Pullups

30 Burpees

20 Calorie Row

20 KB Swings 35/25

10 Goblet Squats 35/25

10 Stand Up Rope Climbs

CAP40

 

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WOD 13.09.2017

PERFORMANCE

 

STRENGTH

E2MOM10

3 Cuban Presses 45/30

5 Strict Pullups

7 Strict  Ring Dips

 

CONDITIONING

Teams of 2

AMRAP5

Max Calorie Row

AMRAP5

Max Push Press 115/75

AMRAP5

Max Burpees Over the Bar

 

*No rest between AMRAPs

FITNESS

 

STRENGTH

E2MOM10

3 Wall Climbs

6 Stand Up Rope Climbs

9 WallBall Slams 8lbs

 

CONDITIONING

Teams of 2

AMRAP5

Max Rope Jumps

AMRAP5

Max Wallball Shots 14/8 lbs

AMRAP5

Max Burpees

 

*No rest between AMRAPs

 

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WOD 12.09.2017

PERFORMANCE

 

STRENGTH

10-8-6-4-2

Romanian Deadlift*

Tall Box Jump from a seated position.(30/24)

 

*Climbing Weight

 

CONDITIONING

For time:

21 Deadlifts 185/135

42 AB Mat Situps

84 Double Unders

15 Deadlifts 225/155

30 AB Mat Situps

60 Double Unders

9  Deadlifts 255/185

18 AB Mat Situps

36 Double Unders         

FITNESS

 

STRENGTH

5 Rounds for Quality:

10 Goat Bag Swings 35/25

20 Box Hamstring Curls

30s Hollow Rock Hold



 

CONDITIONING

For time:

21 Calorie Row/15 Assault Bike Cals

42 AB Mat Situps

84 Jumping Jacks

15 Calorie Row/12 Assault Bike Cals

30 AB Mat Siutps

60 Jumping Jacks

9  Calorie Row/9 Assault Bike Cals

18 AB Mat Situps

36 Jumping Jacks

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WOD 11.09.2017

PERFORMANCE

 

STRENGTH

EMOM15

Min 1-5:

Snatch Balance + OH Squat

*Climbing Weight

Min 6-10:

Snatch Pull + Hang Power Snatch

*Climbing Weight

Min 10-15:

Power Snatch + Hang Squat Snatch

*Climbing Weight

 

CONDITIONING

AMRAP10

2 Pistol Squats

2 KB Swings 60/45

2 Burpees

4 Pistol Squats

4 KB Swings 60/45

4 Burpees

6 Pistol Squats

6  KB Swings 60/45

6 Burpees

Continue Ladder...

FITNESS

 

STRENGTH

EMOM15

Min1: 10 KB Sumo Deadlifts 60/45lbs

Min2: 20 Alternated Lunges

Min3: 30sec Elbow Plank



CONDITIONING

AMRAP10

2 Jumping Squats

2 Russian KB Swings 25/15

2 Half Burpees

4 Jumping Squats

4 Russian KB Swings 25/15

4 Half Burpees

6 Jumping Squats

6 Russian KB Swings 25/15

6 Half Burpees

Continue Ladder….

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WOD 07.09.2017

PERFORMANCE

STRENGTH

5 Rounds for Quality;

10 Romanian Deadlifts @33% of 1RM Deadlift

10 Single Leg Box Hamstring Curls 20” (Each Leg)

 

CONDITIONING

3 Round for time:

400m KB waiter Carry walk 45/35

20 C2B Pullups

 

FITNESS

STRENGTH

5 Rounds for Quality;

10 KB Romanian Deadlifts 60/45

20 Box Hamstring Curls 20”


 

CONDITIONING

3 Round for time:

400m KB waiter Carry walk 25/15

20 Calorie Row

 

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WOD 06.09.2017

PERFORMANCE

STRENGTH

E2MOM10

10 Alt. Front Rack Lunges @33% of 1RM Frontsquat

20 AB Mat Situps

 

CONDITIONING

For time:

Cash in: 400m Run

21 Backsquats 135/95

21 Burpee Box Jump Overs 24/20

15 Backsquats 165/115

15 Burpee Box Jump Overs 24/20

9 Backsquats 195/135

9 Burpee Box Jump Overs 24/20

Cash out: 400m Run

 

FITNESS 

STRENGTH

E2MOM10

10 Goblet Lunges 35/25

40 Mountain Climbers

*Alternated

 

CONDITIONING

For time:

21-15-9

Goblet Squats 35/25

Burpees

Box Jumps 20”

 

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WOD 05.09.2017

PERFORMANCE

STRENGTH

5 Rounds for Quality:

5 Weighted Supinated Strict Pullups

5 Weighted Strict Ring Dips

30s Handstand Hold

Rest 1 minute

 

CONDITIONING

EMOM16

Min1: 5 Power Snatch 95/75

Min1: 10 T2B

Min2: 20 HR Pushups

Min3: Max Effort Double Unders

 

FITNESS

STRENGTH

5 Rounds for Quality:

5 Banded Supinated Pullups

20 Box Dips  

30s Elbow Plank Hold

Rest 1 minute

 

CONDITIONING

 

EMOM16

Min1: 10 Alternated DB/KB Snatch 25/15

Min1: 10 V-Ups

Min2: 10 HR Pushups

Min3: Max Effort Jumping Jacks

 

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WOD 04.09.2017

PERFORMANCE

 

STRENGTH

Hang Squat Clean

3-3-3-3-3

*Climbing, rest as needed between rounds.

 

 

CONDITIONING

AMRAP18

100m Row*

12 Deadlifts 135/95

9  Hang Power Cleans 135/95

6 Frontsquats  135/95

*Increase by 100m Row every new round.

 

FITNESS

 

STRENGTH

Frontsquats

3-3-3-3-3-3

*Climbing weight, focus on technique

of elbows front and straight back.

 

CONDITIONING

AMRAP18

100 Rope Jumps*

12 Sumo KB Deadlift 35/25

9 Russian KB Swings 35/25

6 Goblet Squats 35/25

*Increase by 50 Rope Jumps every new round

 

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