Fall Challenge 2016
WOD #1
15 min AMRAP
5 Power Cleans (135/95) (95/65)
10 Toes to Bar
15 Deadlift (135/95) (95/65)
Athlete 1 completes the triplet in its entirety, followed by Athlete 2 and then Athlete 3. Continue rotation until time is expires.
WOD #2
50m Synchronized Walking Lunges
20 Synchronized Burpee Box Step Overs
30 Synchronized Swings (55/35) (35/25)
40 Synchronized Sit Ups
30 Synchronized Swings
20 Synchronized Burpee Box Step Overs
50m Synchronized Walking Lunges
WOD #3
8 min EMOM
Max Thrusters (115/75) (75/50) with 5 Syncronized Burpees at the top of each minute;
Athletes can tag in and out of Thrusters as needed.
WOD #4
1 min Max Wallballs – Athlete #1
1 min Max Pull Ups (ring rows) – Athlete #2
1 min Max Burpees – Athlete #3
1 min Max Push Press (95/65) (75/50) – Athlete #1
1 min Max Wallballs – Athlete #2
1 min Max Pull Ups (ring rows) – Athlete #3
1 min Max Burpees – Athlete #1
1 min Max Push Press (95/65) (75/50) – Athlete #2
1 min Max Wallballs – Athlete #3
1 min Max Pull Ups (ring rows) – Athlete #1
1 min Max Burpees – Athlete #2
1 min Max Push Press (95/65) (75/50) – Athlete #3
Happy Birthday Coach Jen!
11.8.16
Three Rounds
800m Run
1 minute rest
Metcon:
90 DU
30 Power Clean (135/95)
90 DU
11.7.16
Monday
14 Min EOMOM (7 rounds)
3 reps of Power Snatch
Increase wt through out as long as form remains solid
Metcon:
18 C2B Pull Ups
3 Clydesdale Complex (1 CC = 3 Front Squats + 1 OHS + 3 Back Squats + 1 OHS) (115/75)
12 C2B Pull Ups
2 Clydesdale Complex
6 C2B Pull Ups
1 Clydesdale Complex
11.5.16
Fall Challenge 2016
WOD #1
15 min AMRAP
5 Power Cleans (135/95) (95/65)
10 Toes to Bar
15 Deadlift (135/95) (95/65)
Athlete 1 completes the triplet in its entirety, followed by Athlete 2 and then Athlete 3. Continue rotation until time is expires.
WOD #2
50m Synchronized Walking Lunges
20 Synchronized Burpee Box Step Overs
30 Synchronized Swings (55/35) (35/25)
40 Synchronized Sit Ups
30 Synchronized Swings
20 Synchronized Burpee Box Step Overs
50m Synchronized Walking Lunges
WOD #3
8 min EMOM
Max Thrusters (115/75) (75/50) with 5 Syncronized Burpees at the top of each minute;
Athletes can tag in and out of Thrusters as needed.
WOD #4
1 min Max Wallballs – Athlete #1
1 min Max Pull Ups (ring rows) – Athlete #2
1 min Max Burpees – Athlete #3
1 min Max Push Press (95/65) (75/50) – Athlete #1
1 min Max Wallballs – Athlete #2
1 min Max Pull Ups (ring rows) – Athlete #3
1 min Max Burpees – Athlete #1
1 min Max Push Press (95/65) (75/50) – Athlete #2
1 min Max Wallballs – Athlete #3
1 min Max Pull Ups (ring rows) – Athlete #1
1 min Max Burpees – Athlete #2
1 min Max Push Press (95/65) (75/50) – Athlete #3
Happy Birthday Coach Jen!