Month: October 2018

WOD: Hotshots 19 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Weightlifting: Snatch (3 RM) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: For Time: 25 Min Cap 12-9-6 Alt DB Snatch Box Jump Overs 15-12-9 Alt DB Snatch HSPU 21-15-9 Alt DB Snatch DB Facing Burpee RX-35/50 RX+-50/70

Gymnastics: Strict HSPU Work 3 Min to establish max set strict HSPU Then 5xEMOM 60% of Max Reps Strict HSPU Weightlifting: Deadlift (5 RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 4xE4MOM 10 Devils Press 35/50 100M Sprint Max Reps C2B RX+ 4xE4MOM 10 Devils…

Gymnastics: 5xEMOM 5-7 Strict Pull Ups *If 7 pull ups are easy, do weighted Weightlifting: Back Squat (6 x 5) 6xE2MOM 6 x 5 Last week’s 10RM + 5lbs WOD: 15 Min AMRAP 50 Ft DBx1 OH Walking Lunge 35/50* 40 Cal Row 30 WB 14/20 100 DU RX+ 15 Min AMRAP 50 Ft DBx1…

Capacity: 10x50M Sprint Rest :10 *Score is total time needed to complete exercise, including rest Weightlifting: Clean (3 RM Touch and Go) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: 4 RFT – Cap 20 Min 200M Run 20 Alt Pistols 20 S2OH 75/105

Week 2 of 7 Warm-up: 3 Rounds for Quality 10 Beat Swings 10 V Ups 10 Tempo Air Squats (3 count down-5 count hold-1 count up) Weightlifting: Front Squat (6 x 3) 6xE2MOM 6 x 3 Last week’s 5RM + 5lbs WOD: For Time – Cap 18 Min 4, 8, 12, 16, 20 T2B 5,…

Weightlifting: Front Squat 5 RM Front Squat 5 RM Front Squat 12 Min to establish 5 RM *It is highly advised that you do not do 10 reps for every warm up set. Warm up with reps of 3 *Record your 5RM as you will need this in the following weeks WOD: Chipper 60 Burpees…

Warm-up: 3 Rounds for Quality 10 Beat Swings 50 Ft Broad Jump 5 Wall Squats Weightlifting: Power Snatch (3 RM) 12 Min to establish 3 RM. You do not need to hit 3 reps for every set. We recommend starting at 50% and doing doubles. WOD: (2 Rounds for reps) 4 Min AMRAP 10 C2B…

Gymnastics: Tabata Rds 1-4: V Ups Rds 4-8: Hollow Rocks Weightlifting: Deadlift (3 RM) 12 Min to establish 3 RM touch and go deadlift. You do not need to hit 3 reps for every warm up set. We recommend starting at 50% and doing doubles *Record 3RM you will need it in the coming weeks…