Month: October 2015
STRENGTH/SKILL Tire Flips – 2 attempts at a 1 minute time trial for most flips WOD 4 Rounds as Team of Two: 100 Air Squats 50 Kettlebell Swings 53/35lbs 30 Burpees Post scores to TrainHeroic.
SKILL/STRENGTH STRICT Ring Dips – 3 x max, rest 90 seconds WOD AMRAP 15 Minutes: 20 Sumo Deadlift High Pulls 75/55lbs 15 Box Jumps 24/20″ 10 Toes to Bar Scale T2B with 20 Knees. Post scores to TrainHeroic.
GOAT DAY EMOM x 20: Odd: 30-45 seconds of a movement/stretch you need to work on Even: 30-45 seconds of a different movement/stretch you need to work on Extra Abs Friday has Toes to Bar, Box Jumps, Sumo Deadlift High Pulls, and Ring Dips.
TEAM WOD As 3 Person Team complete 3 Rounds for time: 75 Front Squats 50 Bench Press Rx: Teams average body-weight on bar. Scale as needed. Only one bar per team. Post scores to TrainHeroic.
STRENGTH/SKILL 12 Minutes to 3RM Power Clean Does not need to be touch-n-go. Only go where your technique is sound. WOD Compare to 7/28/2015. 3 Rds for Time: 50 Double-Unders 7 Hang Power Clean and Push Jerk 135/95lbs Scale with 50 Star Jumps. Post scores to TrainHeroic.