Double for time

Saturday’s WOD

 Teams of 2 complete for time:

  • Round 1: 75 Double Unders/ Overhead Squat (40/30)
  • Round 2: 75 Double Unders/ Push Press
  • Round 3: 75 Double Unders/ KTB Sumo Deadlift Highpull
  • Round 4: 75 Double Unders/ TTB

Final score is total reps completed divided by time (in seconds) x1000

Max on Superset

Friday’s WOD

1. Squats

  • 10×3 Front Squats, across

2. Superset 2 sets of:

  • 8 Good Mornings, you choose the weight
  • Max unbroken reps of strict HSPU

Go straight from the Good mornings to the HSPU, then rest 2 minutes before repeating.

3. 3 RFT:

  • 30 Calorie Row
  • 30 KBS, 24/16
  • 30 BJ, 24/20

The Chief

Thursday’s WOD

1. Giant Set 3 rounds of:

  • 28m Sled Pull – heavy as possible,
  • 5 Strict Pause Ring Dips – hold the bottom position for 2-3 seconds
  • 5 Strict Ring Dips
  • 5 Kipping Ring Dips
  • 5 Strict Pause Ring Rows – hold the top position for 2-3 seconds
  • 5 Strict Ring Rows
  • 5 Kipping Ring Rows
  • 28m Sandbag Back Rack Walking Lunge

Go straight from one movement to the next. Rest as needed between rounds.

2. “The Chief”

5 rounds of:  AMRAP 3:

  • 3 Power Cleans 60/40
  • 6 Pushups
  • 9 Air Squats

1 minute rest between rounds. Your score is total rounds, only full rounds count.

Biathlon

Tuesday’s WOD

  1. Skills
  1. Strict Press Biathlon
  • 800m Run
  • 21 Unbroken* Strict Press, 40/30
  • 800m Run
  • 18 Unbroken* Strict Press,
  • 
800m Run
  • 15 Unbroken* Strict Press,

*200m Run penalty must be completed any time the strict press is broken.

Max Walk

Monday’s WOD 31.08

1. Snatch

  • A. 3×1 at 90%
  • B. 2×2 at 80%

2. Gymnastics Benchmark

  • Max unbroken Handstand Walk

3. 3 RFT:

  • 75 Double Unders
  • 50 Air Squats
  • 25 Calorie Row

Teams of 3

Saturday’s WOD

teams of 3,

5 stations, 5min per station, 1:30 min rest/transition time between stations.

Each station has a counting movement as well as a static hold. Rotate partners as you want.

The stations are:

1) Wall ball 20/14

  • hold a DL 90/70

2) KBS 24/20

  • handstand hold

3) Ball slams 20/15

  • hang from a pull up bar

4) Row for cal’s

  • Front rack 60/40

5) Toes to bar

  • Plank

 

R & R

Wednesday’s WOD

1. O/H Squat complex

  • 5 x 5 O/H Squats
  • 5 x 5 Sots Press

2. For Time:
500m Row
400m Run
20 Muscle ups

Rest 3 minutes

500m Row
400m Run
20 DB Snatch, 25/15

Rest 3 minutes

500m Row
400m Run
20 Strict HSPU