30 Nov 2017

“THE CHIEF”

5 x 3 minute AMRAP’s of:
3 Power Cleans @ 60kg/42.5kg
6 Push-Ups
9 Air Squats

30 Nov 2017

Part 1)
Push Pull – Handstand Push-Ups & Rope Climbs

Part 2)
Partner WOD
10 minute AMRAP:
Row 200m while the other partner holds KB Front Rack @ 2 x 24kg/16kg

28 Nov 2017

Part 1)
Push Jerk: 3-3-3-3-3

Part 2)
Leg Strength

27 Nov 2017

Part 1)
Handstand Skill & Strength Work

Part 2)
4 x 2:15 minute round
Run 400m
Max American KB Swings @ 32kg/24kg
– Rest 2:15 between rounds –

26 Nov 2017

COW 17.5 Rx – Male
For time:
9 Bar Muscle ups
18 Burpees to a touch
7 Bar Muscle Ups
14 Burpees to a touch
5 Bar Muscle Ups
10 Burpees to a touch.

COW 17.5 Rx – Female
For time:
18 Pull-ups
18 Burpees to a touch
14 CTB Pull-ups
14 Burpees to a touch
5 Bar Muscle Ups
10 Burpees to a touch.

COW 17.5 Intermediate
18/9 Chest to Bar Pull-Ups/ Pull-Ups
18 Burpees to a touch
14/7 Chest to Bar Pull-Ups/ Pull-Ups
14 Burpees to a touch
10/5 Chest to Bar Pull-Ups/ Pull-Ups
10 Burpees to a touch.

COW 17.5 Scaled
18 Ring Rows
18 Burpees to a touch
14 Ring Rows
14 Burpees to a touch
10 Ring Rows
10 Burpees to a touch.

*7 minute Cap for all categories.

24 Nov 2017

Part 1)
Hang Power Snatch: 3-3-3-3

Part 2)
For Time:
21-15-9 reps of:
Hang Power Snatch @ 42.5kg/30kg
42-30-18 reps of:
Sit-Ups

23 Nov 2017

“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run (400m x 2)
30 push-ups
Note: Accumulate 6 mins of hanging

OR

Scale Coffland:
5 Rounds for max time hanging:
Max hang from a pull-up bar
Run 400m
20 Push-Ups

22 Nov 2017

Part 1)
3RM Backsquat
* No pause DOEs NOT mean using an aggressive bounce, descend with the same control as in previous weeks and stand fast.

Part 2)
7 minute AMRAP:
4 Front Squats @ 42.5kg/30kg
4 Push Press @ 42.5kg/30kg
4 Thrusters @ 42.5kg/30kg
32 Double Unders
Dumping the bar = no rep.

21 Nov 2017

Part 1)
New Push/Pull – Rope Climbs & Handstand Push-Ups!

Part 2)
10 minute EMOM:
Push-Ups/Pull-Ups/Muscle Ups

Part 3)
9 Minute AMRAP:
10 Barbell Rollouts
10 Leg Raises
60 Second Plank Hold

20 Nov 2017

Part 1)
Straight Arm – Levers & Planches Week 4 of 4

Part 2)
L- Sits & Handstands

Part 3)
3 x 90 Second Rounds for max reps:
Run 200m
Max Burpees
– Rest 90 Second between efforts.