WoDs

Monday August 14, 2017

Raining DBs

AMRAP 3' x 5 * 3 minutes on, 3 minutes off

  • 5 Back Squats @ 65-70%
  • 200m Sprint
  • AMRAP DB Snatch (50/35)

    *score is total DB snatches at the end of 5 rounds

Saturday August 12, 2017

Tommy V

For Time

  • 21 Thrusters
  • 12 Rope Climbs
  • 15 Thrusters
  • 9 Rope Climbs
  • 9 Thrusters
  • 6 Rope Climbs

    Rx 115/85

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. 

Tuesday August 8, 2017

U,U,D,D,L,R,L,R,A,B,Select,Start

3 Rounds

AMRAP 5'

  • 5 DB Push Press Left
  • 5 DB Push Press Right
  • 10 Box Overs
  • 20 DUs

    Rx 50/35

    rest 2 minutes after each AMRAP
    score is total reps after three rounds

Saturday August 5, 2017

Triple Heavy Jackie

Teams of two

For Time

  • 1000m Row + 1000m Run
  • 150 Thrusters (95/65)
  • 90 C2B


    *one partner will hit the row, and one parter with hit the run. When both are done, they will switch and complete the other aerobic peice, then move on.

Tuesday August 1, 2017

Windows of Pain

5 minute windows x 5, for total reps

  • Max reps unbroken Thrusters
  • Max reps unbroken Muscle Ups

Thruster should be heavy, 7-15 unbroken rep range. Again, heavy and hard!

MU scale on whiteboard.