Category: Uncategorized

Strength:
Snatch Balance
5-5-5-5-5

WOD:
10 Min AMRAP
10 Weighted Step Ups 90/50#, 24/18″
8 Toes Through Rings
6 Bear Complexes 65/45#

Skill: Band Sprints  

WOD:
3 Rounds For Time

5 Hang Power Cleans 155/110#
7 Strict Pull Ups
9 KB Swings 55/35#
30ft Band Sprint

Skill:
Jump Touches

WOD:
21-18-15-12-9-6-3
Jump Touches 24/18″
OH-Lunges 45/25#
Push Press 95/65#

Strength:
Back Squat
5-5-5-5-5
Keep track of each set of 5!

WOD:
3 Rounds For Time
30 Double Unders
20 Floor Press 95/65#
10 Wall Ball 20/14#

No Coach

Death By 10m
With a continuously running clock run 10m in the first minute, Two 10m shuttle sprints the 2nd, three in the 3rd, etc. Until the amount of 10m shuttles cannot be completed within the prescribed minute.

(No Coach)

For Time:
1000m Run
25 Pistol Squats (Alternating)
15 Hang Power Cleans 185/125#

(This is a modified version of WOD 2 from the Regional games! There is no coach today as well because of the Regional games in Castle Rock. We highly encourage everyone to come check out the action!)

Skill:
Med Ball Clean

WOD:
For Max Reps

8 Tabata Rounds Of Each Movement
(20 Seconds of Work/10 Seconds of Rest)
Complete all 8 rounds of each exercise before rotating
Pull Ups
Hand Release Push Ups
Sit Ups
Wall Ball
Double Unders

Skill:
Sledge Hammer Tire Strikes
Say What!? Oh Yeah!!!

Brian’s Going Away WOD:
For Time:
100 Tire Strikes 16/10#
7,000lbs/4,000lbs Ground To OH
50 Burpee Box Jumps
200m Farmer Carry 90/50#
200m Run With Plate 45/25#

Skill: Ring Dips/Ring Push Ups

WOD:
For Time
50 Box Jumps 24/18″
40 KB Swings 55/35#
30 Snatch Grip Deadlifts 95/65#
20 Front Squats 95/65#
10 Sumo Deadlift High Pulls 95/65#
*Every Minute On The Minute Perform 3 Chest Slap Push Ups

Skill: L-Sits/Knee Tucks

WOD:
15 Min AMRAP
3 HSPU
6 Hang Power Cleans 135/95#
9 Football Burpees
12 Double Unders
100m Sprint