Month: September 2018

Beach Brawl Weekend

Front Squat 1-1-1-1-1-1-1 Metcon AMRAP in 10 Minutes: 100-m Run 10 Front Squats @ half body weight

T Minus 3 Days

On the Minute: 3 Power clean (135/95) 3 Push Jerk – Every 4 minutes, add 20/10 lbs. Continue until you fail a minute. **Beach Brawlers: If you plan to do this WOD, start light and complete no more than 12 minutes

All We Do Is Beach, Beach, Beach

RED (RX): For Time: 120 Wall Balls (20/14 lb.) 60 Toes Through Rings 30 Ring Dips

The Dock

RED (RX+): AMRAP in 15 Minutes: 12 Burpees 12 DB Goblet Squats (65/45 lb.) 12 Weighted Lateral Step-ups WHITE (RX): AMRAP 15 Minutes: 12 Burpees 12 DB Goblet Squats (50/35 lb.) 12 Weighted Lateral Step-ups BLUE: AMRAP in 15 Minutes: 10 Burpees 10 DB Goblet Squats 10 Lateral Step-ups

Competition Week :)

RED (RX): 10 Rounds for Time: 10 x 20-m Shuttle Runs 10 KB Swings (24/16 kg) 10 KB Single-Arm Shoulder-to-Overheads BLUE: 10 Rounds for Time: 8 x 20-m Shuttle Runs 8 KB Swings 8 KB Shoulder-to-Overheads

Abbate

For Time: 1-Mile Run 21 Clean and Jerks (155/105 lb.) 800-m Run 21 Clean and Jerks (155/105 lb.) 1-Mile Run

Hoptagon

Who’s that guy on the Left????? RED (RX): 3 Rounds for Time: 100 Double-unders 200-m Plate Carry, 45/25# 400-m Farmers Carry, 53/35# BLUE: 3 Rounds for Time: 100 Single-unders 200-m Plate Carry, 35#/15# 300-m Farmers Carry, 35/20#

Complexity

RED (RX+): 4 min. DB Thrusters (65/45 lb.) 3 min. Chest-to-Bar Pull-ups 2 min. Weighted Sit-ups 1 min. Ring Muscle-ups — 1 min. Ring Muscle-ups 2 min. Weighted Sit-ups 3 min. Chest-to-Bar Pull-ups 4 min. DB Thrusters WHITE (RX): 4 min. DB Thrusters (50/35 lb.) 3 min. Chest-to-Bar Pull-ups 2 min. Weighted Sit-ups 1 min.

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Duck, Duck, Goose

Strength: Split Squat 4-4-4-4 Metcon: In Partners: 100 Partner Wall Balls (Stand next to each other. One partner throws the ball up to the target and the other partner retrieves it and performs a Wall Ball back to the first partner). Every time they break/drop the ball, they both perform 10 Partner MB Sit-up Tosses.

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Burpees on the Beach

RED (RX): 2 Rounds for Time: Row 250 m 10 Hang Power Cleans (155/115 lb.) 30/20 Cal. Assault Bike 10 Hang Power Snatches (155/115 lb.) WHITE: 2 Rounds for Time: Row 250 m 10 Hang Power Cleans (135/95 lb.) 30/20 Cal. Assault Bike 10 Hang Power Snatches (135/95 lb.) BLUE: 2 Rounds for Time: Row

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