WORKOUTS

Challenge WOD (4 pts): “Bowen
3 RFT:
Run 800 meters
7 deadlifts (275/135)
10 burpee pull-ups
Single arm kettlebell thrusters (53/35), 14 reps (7 each arm)
20 box jumps (24/20″)

Silver Club version: 3 RFT: 400m run, 7 deadlift (115/65), 9 burpee ring rows, 12 single arm thrusters (35/18), 15 box step ups

WOD 2: 15.2 (2 pts for rounds 0:00-6:00, 3 pts if complete 6:00-9:00, 4 pts for completing anything after 9:00)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
  2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Silver Club version: Following the same pattern, begin with 6 overhead squats (65/35) and 6 jumping pull-ups; add 2 reps every 3 minutes.

WOD 3 (3 pts):
10 RFT:
5 front squats (185/95)
5 handstand push-ups 

 

Edstone WOD 1 (3 pts):
4 RFT:
400m run
25 kettlebell swings

Edstone WOD 2 
(3 pts):
3 Tabata intervals of:
squats
push-ups
sit-ups

Finish with a 1 mile run

STRENGTH (1 pt each):

SWOD 1 (3 points)

3 position snatch (1x high hang+1x hang+1x floor): 5 rounds – Every 2 minutes, complete:

-1x 3 position snatch (Round 1 = 75%, rd 2-3 = 78%, rd 4-5 = 80%…or max for the day)

Part 2: Snatch push press: 81%x5x5 sets. Percentages taken off your 1 RM snatch.

Core: 3-4 rounds:
1) 5x Sotts press (Snatch grip behind the neck)
-rest 60 seconds
2) 15x banded good morning
-rest 60 seconds
3) 3x max height box jump
-rest as needed

SWOD 2:  Front 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 (2 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: 5k @ 80%
Row: 10k @ 80%
Ruck: 2k @ 80%

 

GYMNASTICS (1 pt each)

GWOD 1For QUALITY (2pts)
5 ROUNDS:
20 Hollow Rocks 
30 Superman Rocks 

GWOD 2: FLEXIBILITY:
3 ROUNDS:
10 Squats 
Hold bottom of Squat  1 minute
10 Sit Up to Straddles 
Hold bottom of Pancake Split  1 minute

GWOD 3: PRACTICE for 10 minutes:
Forward Roll  to  Pistol 


MOBILITY (1 pt each)

MWOD 1:  Anterior Neck

MWOD 2:  Ankle

MWOD 3 : Hip Capsule

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