Front Squat
1-1-1-1-1-1-1
Metcon
AMRAP in 10 Minutes:
100-m Run
10 Front Squats @ half body weight
Monthly Archives: September 2018
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
NOTE: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
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#
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. Ring Muscle-ups
—
1 min. Ring Muscle-ups
2 min. Weighted Sit-ups
3 min. Chest-to-Bar Pull-ups
4 min. DB Thrusters
4 min. DB Thrusters (50/35 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
BLUE:
4 min. DB Thrusters
3 min. Ring Rows
2 min. Sit-ups
1 min. Muscle-up transitions
—-
1 min. Muscle-up transitions
2 min. Sit-ups
3 min. Ring Rows
4 min. DB Thrusters
4 min. DB Thrusters
3 min. Ring Rows
2 min. Sit-ups
1 min. Muscle-up transitions
—-
1 min. Muscle-up transitions
2 min. Sit-ups
3 min. Ring Rows
4 min. DB Thrusters
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. (Facing each other, perform a sit-up with the ball, then toss it to their partner. Five each, 10 total Sit-ups/Throws).
*Scale reps/load as needed.
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 250 m
10 Hang Power Cleans
15/10 Cal. Assault Bike
10 Hang Power Snatches
**Scale weight as needed
