Skills

Sprints
25 Meters, walk back
50 Meters, walk back
75 Meters, jog back
100 Meters, jog back
75 Meters, jog back
50 Meters, walk back
25 Meters, walk back

WOD

Open Workout 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 x Overhead squats (95 / 65 lb.)
10 x Chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 x Overhead squats (95 / 65 lb.)
12 x Chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 x Overhead squats (95 / 65 lb.)
14 x Chest-to-bar pull-ups

Continue sequence until you can’t finish a round.

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Skills

Clean Complex (7 Rounds):
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

WOD

Partner Performance Challenge

Challenge someone in the gym (approximately same athletic abilities) for time:

50 x Wallballs (20/14)
75 x Sit ups
100 x Double Unders (250 x singles)

First person does the WOD, partner counts/scores, then switch. Flip a coin to see who goes first.

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Skills

Teach Rope Climb technique to new members
Overhead Squat technique OR Work on perfecting squat mechanics

 WOD

Open Workout 15.1
Complete AMRAP in 9 minutes of:
15 x Toes-to-bars
10 x Deadlifts (115 / 75 lb.)
5 x Snatches (115 / 75 lb.)

then:

6 minutes to find 1RM:
Clean and Jerk

Members will be paired up. Partner one goes through the WOD while partner two is the judge…then switch.

 

Team WOD

20 Minute AMRAP
100 Meter Sprint
5 x Toes to Bar
5 x Deadlifts (185/115)
5 x Goblet Squats (44/35)
5 x Reverse Burpee + Burpee
Team members follow in sequence but do not pass a team member.
Rounds count only when last person finishes the burpees


Team WOD

Strength

10 minutes of Shoulder Press Work
Strict Press
Push Press
Push Jerk

Team WOD

20 Rounds (for time)
10 x Ring-dips
10 x Hand Release Push ups
10 x Hollow Crunches

  • In teams of two, complete a total of 20 rounds (10 Rounds each team member); while one team member completes one round (alternating each round), the other team member holds a med ball (20/14) overhead.
  • Score is number of rounds complete…additional reps don’t count
  • 25 Minute Time Cap

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Skills

Pistols (see video below for tutorial)
And
Double Unders

WOD

4 Minute AMRAP
(4 x 4 min rounds / 1 min rest between each round):
25 x Wallballs (20/14)
25 x KBS (44/26)
With time remaining, max number of box jumps (24’/20′)
***score box jumps only for total**

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Skills

30 x L-shape pull ups – half must be on rings
12 x kettle bell Turkish get ups – six each arm

Partner WOD

AMRAP in 20 minutes
1 x Squat clean and jerk
2 x Squat clean and jerk
3 x Squat clean and jerk
4 x Squat clean and jerk
5 x Squat clean and jerk

Partner one works, partner 2 rests…go through all 5 round, then repeat.

Teams can choose a weight they can both handle. No more than 185# for men, 125# for women.

Turkish Get-Ups

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Weight Training

15 x Hang Power Snatch (bar only)
10 x Overhead Squats (bar only)
5 x Hang Squat Snatch (bar only)

Then:
10 x Snatch Complex:
Snatch Deadlift + Squat Snatch + Overhead Squat

Choose your weight, add weight every couple of rounds
Focus is PERFECT FORM!!!

WOD

21-15-9
Front Squat (135/95)
+ 250 Meter Run after every set

Then:
50 x Sit ups with ball toss (20/14)

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Gymnastic Skills

3 Rounds:
2 x Legless Rope Climb (or Pull up on rope from the ground)
3 x Bar Muscle ups (Alt: Strict Pull up or C2B Pull ups)
4 x 50 Meter Sprints
5 x Strict Toes to Bar (No Kipping Swing)

*15 Minute Cap for Skills – This is not a timed event, go at your own pace, get what you can done, but we will stop after 15 minutes of work.

WOD

AMRAP in 12 Minutes:
5 x Hand Stand Push ups
15 x Kettlebell Swings
30 x Double-unders (3:1 Singles)

Skills

Team Tire Flips around the building weather permitting

WOD

AMRAP in 15 MINUTES:
10 x Deadlift (185/135)
10 x Bar Over Burpees
10 x Toes to Bar