WORKOUTS

WOD 1 (3 pts):
5 RFT:
2 rope climbs
6 power cleans (185/115, heavy weight)
12 dips

Silver Club version: 5RFT: 3 rope sit to stands, 6 power cleans (85/45) 9 dips

 

WOD 2: 15.3 (3pts)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20/14, 10ft/9ft)
100 double-unders

Silver Club version: Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

 

WOD 3 (3 pts):
3 RFT:
400m run
20 power snatch (95/65-medium weight)

WOD 4 (3 pts):
5 RFT:
15 kettlebell swings
15 burpees

Edstone WOD 1 (3 pts):
14 minute AMRAP
7 kettlebell snatch (53/35)
21 squats
35 mountain climber

Edstone WOD 2 (3 pts):
2 Tabata intervals of:
10m shuttle sprints
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 (2 pts): 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.

EWOD 2 (3 pt): Time Trial: Run 5k

EWOD 3 (3 pts): Choose ONE of the following 
Bike: 10M @ 85%
Run: 10k @ 85%
Row: 10k @ 85%
Ruck: 2k @ 85%

 

GYMNASTICS (1 pt each)

GWOD 1: For 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

« »