WOD

Friday 9.8

All:

Max Effort 1-Mile Run

All: (No Measure)

3 rds, not for time but move with purpose
200m farmer carry 32/24kg
400m run
5 wall-climbs
15 TTB or 30 sit-ups

Thursday 9.7

All:

Clean and Jerk –
10 min EMOM of 2 reps building throughout

Grace:

30 clean and jerks for time, 135/95# (L1: 115/75, but add your scores under “Grace” also)
6 minute time cap

Wednesday 9.6

Pre-WOD:

Bench Press (6×4 at 75-80% )

L2:

6 Rounds for time
Every 4 minutes for 24 minutes (6 sets)
15/12 cal bike
10 burpee box jump overs
10 ring dips

Rest in the remaining time. Score is each rd added to a total.

(Courtesy of a friend from Overland park CF.)

L1:

6 Rounds for time
Every 4 minutes for 24 minutes (6 sets)
15/12 cal row
10 burpees
10 push-ups

Rest in the remaining time. Score is each rd added to a total.

Tuesday 9.5

Pre-WOD:

2-rep max weight strict pull-up (must start arms locked out in full hang). Have someone judge you.

L1:

15 thrusters 115/85
45 double-unders
15 thrusters 95/65
30 double- unders
15 thrusters 75/55
15 double-unders

L2:

20 thrusters 135/95
90 double unders
20 thrusters 115/85
60 double-unders
20 thrusters 95/65
30 double-unders

Monday 9.4 Labor Day

Pre-WOD:

Deadlift (1RM or 4×5)

L1:

4 rds
40 deadlifts 115/75lbs
30 pull ups
20 shoulder to overhead 115/75
400m run

L2:

This was a WOD we did this weekend at Camp Clever Bear.

With a partner:
4 rds
40 deadlifts 155/105
30 CTB
20 STO 155/105
400 m run together (both athletes back before starting next rd)

Friday 9.1

L2:

Teams of 3
800m relay
400m relay
200m relay (1 person at a time)
400m carry — 2 people carry a bar, 1 person hangs from bar.
20 muscle-ups (1 set of rings )
50 D-ball over shoulder 150/100lbs
20 muscle-ups
400m carry (same way)
200m relay
400m relay
800m relay
1 cartwheel in unison (seriously)

This is dumb but fun; don’t drop each other.

L1:

Teams of 3
800m relay
400m relay
200m relay (1 person at a time)
400m sandbag carry 80/60 lbs, 2 sandbags per team.
30 burpee pull-ups, 1 at a time
50 D-ball over shoulder 100/70lbs
30 burpee pull-ups
400m sand bag carry
200m relay
400m relay
800m relay
1 cartwheel in unison (seriously)

Thursday 8.31

Pre-WOD:

Max distance over the back slam ball throw.

L1:

2 rds
2:00 Ball slams 30/20lbs
Rest 1:00
2:00 row for cals
rest 1:00
2:00 15 m run
rest 1:00
2:00 wall-balls 14/10lbs
rest 1:00

L2:

2 rds
2:00 Ball slams 40/30lbs
Rest 1:00
2:00 row for cals
rest 1:00
2:00 15 m run
rest 1:00
2:00 wall-balls 20/14lbs
rest 1:00

Wednesday 8.30

L1-a:

50 Front squats for time from the floor @ 135/95lbs

L2-a:

50 Front squats for time from the floor @ 185/125lbs

L1-b:

50 Toes to above shoulder for time

L2-b:

50 TTB for time

All-C:

50 push-ups for time (Feet on 3″ plate)
Legs off the floor, lock the arms out. Ask a coach if your reps look good before starting… DO GOOD PUSH-UPS! Coaches please take videos of athletes doing both good and bad push-ups and post them to rec room… Not Joking.

Tuesday 8.29

L2:

5 rds
20 alternating DB snatch 70/50lbs
10 strict CTB
200m run

L1:

5 rds
20 alternating DB snatch 50/35lbs
10/5 strict pull-ups
200m run

All:

Handstand Walk (10 minutes Hs walk practice or max distance. )

Monday 8.28

Pre-WOD:

3RM power clean, or 7×3

WOD:

AMRAP 6 min:
800m run, then max reps PC @ 185/125 (L2) or 135/95 (L1)

Rest 5 minutes, then:

AMRAP 6 min:
800m run, then max reps burpee box jumps, 24″/20″

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