hunter

Strength

Pause Squat Clean

3-3-3

 *Add weight to find heaviest triple; pause 3 seconds at bottom of each S.C.


WOD

20 min AMRAP

7 Handstand Pushups

14 squat cleans (135/95)

21 pull ups

 

horn

Mobility

Spend 7-20 minutes rolling out/stretching before WOD

 

WOD

1600m Run

25 Burpees

800m Run

15 Burpees

400m Run

25 Burpees

 

damon

Today’s Schedule:

8am: Mobility Class w/ Dr Horst

9am: Team WOD

6pm: Saturday Night Lights


Team WOD @ 9am

“Team Hidalgo”

Teams of 2 – Share the work evenly – One athlete working at a time except for run

For time:
Run the dirt mile together
Rest 2 minutes
20 squat cleans (135/95)
20 box jumps (24/20)
20 walking lunge steps with 45/25 lb plate held overhead
20 box jumps
20 squat cleans
Rest 2 minutes
Run the dirt mile together

 

Saturday Night Lights @ 6pm

4 rds for time:

21 Wallballs (20/14)

18 pull-ups

15 KB swings (1.5/1)

12 HSPU

 

krissy

MTD Today @ 9:30 am

WOD

For time:

In Teams of Two

400 M Tire Flip

Each athlete flips the tire once, then performs a burpee hop through the tire. Athletes alternate each flip.

*Scale: Flip the tire together each time but alternate the burpee hop through. 

 

jojo

Strength

3 rounds:

10 backsquats @ 75-80% + 200m run

*Go unbroken on backsquats

 

WOD

For Time:

21-18-15-12-9-6-3

KB Goblet Squat (1.5/1)

Burpee Box Jump (30/24)

 

john

Strength

7 min EMOM:

2 hang power clean + 2 hang squat clean + 2 front squats

*Go heavy, but maintain excellent form

 

WOD

17 Minute AMRAP:

3 DUs (Scale: 9 SU)

3 Hang Power Cleans (95/65)

3 DUs

3 C2B Pull-Ups

6 DUs

6 Hang Power Cleans

6 DUs

6 C2B Pull-Ups

9 DUs

9 Hang Power Cleans

9 DUs

9 C2B Pull-Ups

*Keep escalating reps by 3 for 17 Minutes

 

cute

WOD

For Time:

Row 400 Calories