WORKOUTS

Challenge WOD (4 pts): For time: Run 5k
*Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Silver Club version: For time: Run 2k in 3-minute intervals, stopping after each to perform 25 squats and 15 push-ups.

WOD 2 (4 pts): “Kelly”
5 RFT:
400m run
30 wall balls (20/14)
30 box jump (24/20)

Silver Club version: 5 RFT of: 200m run, 15 wall balls, 15 broad jumps

WOD 3 (3 pts)“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

WOD 4 (3pts): 3 RFT:
10 sumo deadlift high pulls (95/65)
10 push press (95/65)
20 back squat (95/65)

Edstone WOD 1 (3 pts): 3 RFT:
800m run
12 handstand push-ups
21 kettlebell swings

Edstone WOD 2
(2 pts)5 RFT:
50 Air squats
Rest the amount of time it took to complete the 50 squats

 

STRENGTH (1 pt each)

SWOD 1 : Bench Press 5×3

SWOD 2:  Back Squat 5×3

SWOD 3: Deadlift 5×1

 

ENDURANCE

EWOD 1 (1 pt)Short interval: Run: 4 rounds of 90s on, :60s off

EWOD 2 (1 pt): Long interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates

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

 

GYMNASTICS (1 pt each)

GWOD 1: For QUALITY
TABATA:
Hold top of Push Up 

GWOD 2: FLEXIBILITY:
Hold each Side Split  5 minutes
Rest as needed

GWOD 3: PRACTICE for 10 minutes:
Pull Over Progression Pt.1
 
Pull Over Progression Pt.2
 
Pull Over Progression Pt.3
 
Pull Over Progression Pt.4
 
Pull Over Progression Pt.5
 
Pull Over Progression Pt.6
 


MOBILITY (1 pt each)

MWOD 1:  Anterior Neck

MWOD 2:  Ankle

MWOD 3 : Hip Capsule

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