Wednesday, September 19, 2018

2018-09-20 WOD

Class

For heaviest load:
...Strict Press up to a heavy single
...Push Press up to a heavy set of 3
...Push Jerk up to a heavy set of 5
Record heaviest load as your score, and heaviest load for each movement in the comments.



"Nonstop"
AMRAP 8:
...10/7 Calorie Bike
...10 Wall Balls (20/14#)
Record rounds/reps.

Competitors

From CompTrain (2018-09-13), copied here for convenience:

Rest Day

Tuesday, September 18, 2018

2018-09-19 WOD

Class

"Dead Meat"
For Time:
...1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145#)
...800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145#)
...400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145#)
Record time.



Competitors

From CompTrain (2018-09-12), copied here for convenience:

Deadlift
...3×3 @ 80%
...3×2 @ 85%
...3×1 @ 90%
Rest as needed between sets. Record heaviest load.



"Dead Meat"
For Time:
...1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145#)
...800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145#)
...400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145#)
Record time.



3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)
*After each set, complete 15 GHD Sit-ups

Monday, September 17, 2018

2018-09-18 WOD

Class

"Always Remembered"
Teams of 2, for time:
...2001 Meter Row
Then, 4 rounds:
...9 Rope Climbs
...11 Bear Complexes (135/95#)
Then:
...2977 Meter Row
Record time.



Competitors

From CompTrain (2018-09-11), copied here for convenience:

"Always Remembered"
Teams of 2, for time:
...2001 Meter Row
Then, 4 rounds:
...9 Rope Climbs
...11 Bear Complexes (135/95#)
Then:
...2977 Meter Row
Record time.

Sunday, September 16, 2018

2018-09-17 WOD

Class

EMOM for 11 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Record heaviest load.



"E-Brake"
3 Rounds For Time:
...400 Meter Run
...20 DB Snatch (50/35#)
...20/15 Calorie Bike
Record time.



Competitors

From CompTrain (2018-09-10), copied here for convenience:

EMOM for 11 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Record heaviest load.



Back Squat
...3 Sets of 9 (64-68-72%)
*After each set, complete 50% of Max Ring Muscle-ups



"E-Brake"
3 Rounds For Time:
...400 Meter Run
...20 DB Snatch (50/35#)
...20/15 Calorie Bike
Record time.

Friday, September 14, 2018

2018-09-15 WOD

Competitors

From CompTrain (2018-09-08), copied here for convenience:

Teams of 3, AMRAP 25:
...40 Chest to Bar Pull-Ups
...50 Barbell-Facing Burpees
...60 Thrusters

Round 1 – 75/55#
Round 2 – 95/65#
Round 3 – 115/80#
Round 4 – 135/95#
Round 5 – 155/105# (AMRAP in time remaining)

Record rounds/reps.









Thursday, September 13, 2018

2018-09-14 WOD

Class

"Boat Race"
3 Rounds For Time:
...500 Meter Row
...400 Meter Run
...Rest 3 Minutes
Record time.



EMOM for 10 minutes:
...Odd Minutes - 3-Position Squat Clean
...Even Minutes - 2 Push Jerks + 1 Split Jerk
Record heaviest load per lift.



Competitors

From CompTrain (2018-09-07), copied here for convenience:

"Boat Race"
3 Rounds For Time:
...500 Meter Row
...400 Meter Run
...Rest 3 Minutes
Record time.



EMOM for 10 minutes:
...Odd Minutes - 3-Position Squat Clean
...Even Minutes - 2 Push Jerks + 1 Split Jerk
Record heaviest load per lift.

Wednesday, September 12, 2018

2018-09-13 WOD

Class

3 RFT:
...50m Sled Drag (135/95#)
...50m Backwards Sled Drag (135/95#)
...24 KB Snatch (53/35#) -- switch arms after 12 reps
...3 Rope Climbs (15')
Record time.



Competitors

From CompTrain (2018-09-06), copied here for convenience:

Rest Day