WOD 9/24

Partner Workout

44 Overhead Squats @  135lb / 85lb / 55lb
1600 M Run (Relay Style)
44 back squats (same)
800 M Run  (Relay Style)
44 air squats
400 m Run (Partners run together)

Night of Champions – Movements released!

WOD 9/23

A. In 20:00
1 RM Power Clean Test
*Build to a 1 RM in 7-10 sets

B. 21-15-9
Power Cleans @ 135 / 95 / 45
Ring Push-ups
*Time recorded

Cash out:
3 Rounds
100 M Farmers Carry
15 Russian KBS

Scaling Guide:
*Performance / Athletic / Health
*Scale up: Ring Dips
*Scale to l 12-9-6  for both or either of the movements

NIGHT OF CHAMPIONS || SEPTEMBER 30
Details and Registration

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WOD 9/22

“Dirty Thirty”

30 Box jumps @ 24” / 20” / 12”
30 Jumping pull-ups
30 Kettlebell swings @ 16K / 12K / 8K
30 Walking Lunge (total steps)
30 Toes to Bar
30 Push press @ 45 lb / 35 lb / 15 lb
30 Supermans
30 Wall balls @  20lb/10ft, 14lb/9ft, 10lb/8ft
30 Burpees
30 Double unders
*Time recorded
*35:00 Cap
*If you can complete under 20 minutes you “graduate” to the “Filthy Fifty” the next time we do this workout.

“Ultimately, leadership is not about glorious crowning acts. It’s about keeping your team focused on a goal and motivated to do their best to achieve it, especially when the stakes are high and the consequences really matter. It is about laying the groundwork for others’ success, and then standing back and letting them shine.” – Chris Hadfield

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WOD 9/21

A. 12:00 E202
Power Snatch x2x6 @ 70%

B. 14:00 EMOM
Min 1-  
Push Press x1x7 @ 75-80%
+
DB / KB Split Squats x2/leg x7

Min 2 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.

C.  
For Quality
1-2-3-4-5-6
Strict DB / KB Press
40 ft OVHD DB / KB Walk
40 ft Broad Jumps
*Goal finish time 5-7 minutes
*Appx. Weights 45 lb / 25 lb / 15 lb pick the same weight for the whole workout

Cash Out:
1K Row

“My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.” – Michael Jordan

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WOD 9/20

A. TTB Progression
+
6 Rounds
:20 TTB  
:40 Rest

B. 5 rounds
12 back squats 135 lb / 85 lb / 55 lbs
8 chest-to-bar pull-ups
12 dumbbell hang power snatches @ 40-50 / 20-30 / 15 (total)
12 “Bootlegger Burpees – burpee + 20 foot shuttle run, must face your lane (no laying down sideways)
1 min rest

“By failing to prepare, you are preparing to fail.” – Benjamin Franklin

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WOD 9/19

A. 18:00 EMOM
Min 1 – 1-2 Power Cleans
Min 2- 4 Static Dips
*build as heavy as possible
*Try for 2 reps each set of PCs

B. 9:00 AMRAP
10 Clean & Jerk @ 155 lb / 105 lb / 65 lbs
Run for Max Meters
*Time for CJs & total completed meters recorded

“Never go backward. Attempt, and do it with all your might. Determination is power.” – Charles Simmons

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WOD 9/17

Two Person Team Workout

18:00 AMRAP
2000m row

Then max rounds in the remaining time:

32 OVHD KBS  @ 24K / 16K / 12K
24 burpees over partner in an elbow plank hold
16 ring rows while partner hangs on a pull-up bar
*One person works at a time
*Rounds + Reps recorded

Night Of Champions – Get your partners and get ready to rumble!

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WOD 9/16

A. 16::00 EMOM
Min 1 – 5 Kip Pull-ups
Min 2 – Rest
Min 3 – 5 Kip Toes to Bar
Min 4 – Rest
*focus on perfect mechanics for both movement

B. 400 M MedBall Run for Time
@ 20 / 14 / 10

then…

4 Rounds for Quality
10 Burpees
10 Goblet Squat @ 24K / 16k / 12K

then…

400 M MedBall Run for Time
@ 20 / 14 / 10

*Ball run times recorded
*rest as needed b/t each element of the work out
*Focus on perfect squat form on the goblet squats, and perfect “5 step” form on the burpees

 

Check out Coach Wes’s blog on lifting all the weights!

https://i.imgflip.com/wveji.jpg

WOD 9/15

A. 15:00 EMOM
Min 1-  Power Clean x3x5 @ 90-100%
Min 2 – Static Dips or Support Hold x5 /:10 x5
Min 3 – Rest
*Goal is same weight at Monday for all sets.

B. 3 rounds
12 deadlifts @ 185lb / 125lb / 85lb
24 wall ball @ 20lb/10ft,14lb/9ft, 10lb/8ft
*15:00 Cap
*Time recorded

Scaling Guide:
*Performance / Athletic / Health
*Athletic weights and reps = Women’s Rx
*5 – 9 min, about 2 min per round.
*Scale Up: 225/155lb barbell, 30 lb Wall Ball

“I learned the value of hard work by working hard.”- Margaret Mead

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WOD 9/14

A.15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3 Strict Pull-ups (add weight as needed)
*Build up throughout the sets

B. 15:00 EMOM
Min 1-  Push Press x3x5 @ 65-75%
Min 2 – DB / KB Split Squats x4/leg x5
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.

C. 5 Rounds
5 GH Raises
5 Hollow Rocks

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.”- St. Jerome

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