carrie

  0930 Warrior Program   Partnered WOD For Time: *3 Teams Go At A Time. 8 Min Offset.   400m DB Farmer’s Carry (45’s/25’s) 20 Rope Climbs 30 x Wall Balls (20) (R/B) 40 x Seated Box Jumps (24″) 50… Read more »

For Time:   800m Ruck-Run (RX:55/35 A:65/45) 70 Elev. Push-Ups 50 Box Jumps (S:24/20 RX:30/24) 30 DB Sh. Press Each Arm (45/35/25/15) 800m Ruck-Run   Extra: Individual Task From Coach        

  Bottom-Out Back Squats:   *Each Rep Will Be Purposely “Bottomed-Out” As Far As The Athletes’ Body Will Allow And Held For A 3-Count, New Breathe, Take The Weight Back To The Top For All 5 Reps.   5,5,5,5,5,5,5,5,5,5.  … Read more »

10 Rounds For Time Of:   10 Bent-Over Rows (RX:115/85 A:135/95) 10 Kipping Pull-Ups (A: Chest-To-Bar)   Extra: Shoot-Throughs    

Education:   Turkish Get-Ups   WOD:   Complete 30 Turkish Get-Ups (45DB/25DB) *Not For Time   Paleo: D/U’s and Kipping Work    

For Time:   1500m Row (S:1000m) 2 Rounds Of: 75 KB Swings (S:35/24 RX:52/35 A:70/52) 100 Air Squats 10 HSPU (Sub: 100 Sec. HS Hold)   Competitors: L-Sit Holds        

11-1pm – HLCLV   MAKE-UP WOD:   “Nastier Nancy”   Rounds For Time Of: 400m Rucksack Run (45/25) 15 O/H Squats   S: 3 Rounds (75/55) RX: 4 Rounds (95/65) A: 5 Rounds (115/85)    

0930 Warrior Program:   AMRAP In 30 Mins Of:   30 Ring Push-Ups 15 Back Squats (115/85) 30 4-Count Flutter Kicks 15 Strict Shoulder Press (115/85) 30 DB Step-Ups (45/35) (24”) 15 Hang-Cleans (115/85) 1 Rope Climb   11-2pm PALEO… Read more »

Snatch Pulls (DL’s) For Strength:   Technique And Proper Position Training –Then– 3,3,3,3,3,3,3,3,3,3.   Extra: 50 Ab Wheel Roll-Outs    

Two WOD Options:   EMOTM For 20 Mins Complete: 10 Box Jumps (24/20)   Or…   Starting With 10 Reps, Add A Rep Each Round Until Failure Of: Box Jumps (24/20)    Extra: 75 Push-Ups