Wod
For time:
50 synchronized wall-ball shots
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.
Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target
Time cap: 12 minutes
Wod
Part 1
3 Minutes max effort Handstand Push-ups
rest 5 minutes
x2
rest 5 minutes
50 Calorie Row Buy in
then
Four Rounds
100 foot walking lunge
100 foot Single Arm Overhead carry (95/55)
Wod
Part 1
Deadlift
3-3-3-3-3
Part 2
3 Rounds for time
10 Deadlifts
50 Double-unders
Wod
Part 1
Run 400 meters
rest five minutes
x2
-your score will be best of two times
Rest 10 Minutes
Then
Six Rounds for Time
200 Meter Run
5 American Swings and 5 Box Jumps x3
Wod
In Teams of 2
16 Minute Amrap:
1 Rope Climb
2 Snatches (135/105)
3 rounds of 4 Burpees and 5 Toes-to-bar
-alternate every movement, AND alternate ROUNDS of burpees and toes-to bar
Our new cycle starts today. We will take a reprieve from strength (though still incorporate and maintain it) and focus on skill.
Wod
Part 1
Max effort double-unders in 2 minutes
rest five minutes
x2
-Your score will be the best of the two
Part 2
For Time:
100 Double-unders
50 Hand release Push-ups
25 Hang Power Cleans (155/105)
Wod
Team Series: Event 1
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees
Men use 95-lb. barbell
Women use 65-lb. barbell
-Partners may be mixed, or same sex
-We will run in heats as needed
Warm-up
Four Rounds
Banded Walksx10
Dive Bombersx5
Mwod
Olympic Squat
Hip Pin and Smash
Strength
Romanian Deadlift
4×12-15
Wod
20 Minutes of:
Single Leg Deadliftx8 per side
Bear Crawl 50 Feet
Kettlebell Figure 8×8 per side
Single Arm Farmer’s walk (R)50 feet
Beast-to-crabx8 per side
Single Arm Farmer’s Walk (L) 50 feet
Warm-up
Spend 10 Minutes running, rowing, biking, or with a jump rope
Wod
Today you will have three options:
A. Make up a missed workout for the week
B. Practice a skill (but you are not to go above 60 percent on any lift)
C. MWOd
-Forward Fold
-Triangle
-Single Leg Down Dog
-Puppy Dog
-Leg Cross-over
-Happy Baby
-Hamstring Smash
-Low Back Smash
-T-spine Smash
-Pec Smash
-Triceps Smash
Warm-up
General Group WArm-up
Mwod
Overhead Tissue Smash
T-spine Opener
Banded Box Pigeon
Forward Fold
Strength
Back Squats
4×12-15 Reps
Wod
Minute 0-1
Five Strict Pull-ups (or Submax if your max effort is lower than 5)
15 Sit-ups
Minute 1-2
2 Turkish Gets-ups (1 right, and 1 Left)
Minute 2-3
10 Wall-balls
15 Medball slams
Minute 3-4
2 Turkish Gets-ups (1 right, and 1 Left)
Repeatx4
F.I.E.R.C.E Academy 