10202017

Wod

 

Part 1

Every 3 minutes for 21 Minutes

3 Front Squats

2 (Full) Cleans

1 Jerk

 

-Work to as heavy as possible

 

Part 2

Three Rounds of:

200 Meter Farmer’s Walk (24/16×2)

30 Hollow Rocks

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10182017

Wod

Part 1

100 Meter Sprintx2@80% x2

Walk back then recover 1 minute

50 Meter Sprint@90% x4

Walk back then recover 1 minute

 

Part 2

Three Rounds of:

21 American Swings (24/16)

15 Strict Ring Dips

9  Lap and Shouldering (95/65)

10182017

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

Men use 45-lb. barbell

Women use 35-lb. barbell
Time cap: None
Tiebreak: None

10162017

Wod

Part 1

Two rounds of 50 percent max double-unders

rest for 30 seconds

two rounds of 60 percent max double-unders

rest 45 seconds

two rounds of 70 percent max double-unders

rest 1 minute

 

Wod

Four Rounds for Time

5 Wall Walks

10 Ground-to-overhead (95/65)

20 Walking lunges

 

10142017

Wod

Rx

21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell
Time cap: 30 minutes

Scaled

21-15-9 synchronized reps for time of:
Dumbbell snatches

Pull-ups

Men use 35-lb. dumbbell

Women use 20-lb. dumbbell
Time cap: 30 minutes

-May choose to do this as an individual