WORKOUTS

Challenge WOD (4 pts): “Abbate”
Run 1 mile
21 clean and jerks (155/95)
Run 800m
21 clean and jerks (155/95)
Run 1 mile

Silver Club version: Run 400m, 12 clean and jerks, Run 200m, 12 clean and jerks, Run 400m

WOD 2 (3 pts): 7 RFT:
7 thrusters (95/65)
7 burpees
7 chest to bar pull-ups

Silver Club version: 5 RFT: 7 thrusters, 7 burpees, 7 jumping pull-ups

WOD 3 (3 pts): Teams of 2
20 minute AMRAP:
6 power snatch (95/55)
9 push press (95/55)
12 box jumps (30/24)
*One partner always running 400m

Edstone WOD 1 (3 pts): 20 minute AMRAP
6 handstand push-ups (scale as necessary)
9 sit-ups
12 squats

Edstone WOD 2 (2 pts):
Run 1 mile, lunging 10 steps every minute

STRENGTH (1 pt each)

SWOD 1 : Press 5×3

SWOD 2:  Front Squat 5×3

SWOD 3: Deadlift 5×1

 

ENDURANCE

EWOD 1 (1 pt)Short interval: 4x400m run; rest 1:00 between rounds

EWOD 2 (1 pt): Long interval: Row: Repeat 500m, recover 2:00 until form/pace deteriorates

EWOD 3 (2 pts): Choose ONE of the following
Bike: 10M @ 80%
Run: 5k @ 80%
Row: 5k @ 80%
Ruck: 2M @ 80%

 

GYMNASTICS (1 pt each)

GWOD 1: For QUALITY
Accumulate L Hang  hold for 3 minutes
Rest as needed
Accumulate Planche in Tuck Position  hold for 3 minutes
Rest as needed

GWOD 2: FLEXIBILITY
Test Squat 
2 minute Ankle MOB each side
20 Sit Up to Straddles 
Hold bottom of Squat  2 minutes

GWOD 3: PRACTICE for 10 minutes:
Plyometric Push Up Progression Pt.1
 
Plyometric Push Up Progression Pt.2
 
Plyometric Push Up Progression Pt.3
 

 

MOBILITY (1 pt each)

MWOD 1:  Anterior Neck

MWOD 2:  Ankle

MWOD 3 : Global Extension

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