Monday, November 13, 2017

AMRAP 6
2 HSPU
4 Box Jumps
2 MU (6 Pullups/6 Dips)
4 Box Jumps

Rest as needed, then pick either The Chief or Cindy:

"The Chief"
5 Rounds:
AMRAP 3 mins
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 minute

OR

"Cindy"
AMRAP 20
5 Pullups
10 Pusups
15 Air Squats

Rest as needed, then:

Running or Rowing Time Trials
Pick a distance:
200m x 3, Rest 0:60 b/n
400m x 2, Rest 2:00 b/n
800m
1000m
1600m

Warm up and then run/row that distance as fast as you possibly can. Log your time. We'll revisit this in a few weeks.

Saturday, November 11, 2017

In teams of 3, complete the following:

300 Wall balls
P1 - Complete wallballs
P2 - Holds top of Deadlift
P3 - Runs 200m
Partners may rotate however they choose, but one person must be performing each task at all times and rotation must occur after the runner returns.

200 Overhead Squats (Scale to Front Squats)
P1 - OHS
P2 - Holds Front Rack
P3 - Row 250m

100 T2B
P1 - T2B
P2 - Holds Wall sit
P3 - .5 mile (or :45) Assault Bike

300 DU (2 SU = 1 DU) 
P1 - DU
P2 - Plank
P3 - Plank
Rotate when P1 misses a DU. (Attempts = switch after 30. SU = switch after 50 SU)

Saturday, November 4, 2017

Team WOD

In teams of two, with one person working at a time:

Section 1:
40, 30, 20, 10

Push Press
Box Jump

After all reps have been completed, move to section 2:

40, 30, 20, 10
Calorie Row
OHS

After all reps have been completed, move to section 3:

40, 30, 20, 10
Power Cleans
Front Rack Lunges

After all reps have been completed, move to Section 4:
4 x 400m Relay

One person running at a time.
Switch when runner returns.
Each partner will run 400m two times

** After moving to a new section, increase the weight of your bar.

Nightmare Mode:
All movements:
50, 40, 30, 20, 10