Saturday, September 24th 2017

TEAM WOD!

Teams of 3: Each Athlete must complete the following. One athlete on the rower/bike, one athlete holds a wall sit, and one rests.

50-40-30-20-10 Cal Row or Bike

All 3 Athletes are required to complete 150 calories. The round of 50 is listed below.

Athlete 1: Row/Bike 50 cals

Athlete 2: Wall Sit

Athlete 3: Rest

Athlete 1: Wall Sit

Athlete 2: Rest

Athlete 3: Row/Bike 50 cals

Athlete 1: Rest

Athlete 2: Row/Bike 50 cals

Athlete 3: Wall-sit

 

 

Tuesday, September 19th 2017

1. Oly

Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every 2 Minutes for 8 Minutes
2 Reps @ 80%+
Drop and Reset
NO FAILS

2. Conditioning

Complete as many rounds as possible in 10 mins of:
5 Deadlifts, 225/155 lbs
10 Burpees (Bar Facing)

 

 

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Tuesday, September 12th 2017

1. OLY

Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every 2 Minutes for 8 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

2. Conditioning

Complete as many rounds as possible in 12 mins of:
3 Sumo Deadlift High-pulls, 115/85 lbs
3 V-Ups
3 Push-ups
6 Sumo Deadlift High-pulls
6 V-Ups
6 Push-ups
9 Sumo Deadlift High-pulls
9 V-Ups
9 Push-ups

12/12/12, 15/15/15...etc