16 Oct 2018

Part 1)
Deadlift: 2-2-2-2-2-2

Part 2)
30 DB Suitcase Deadlifts (L) @ 22.5kg/15kg (Dumbbell)
20 Single-Arm OH Lunges (R) @ 22.5kg/15kg (Dumbbell)
200-m Single-Arm Farmers Carry (R) @ 22.5kg/15kg (Dumbbell)
1-k Run (Beaver + 200m)
200m Single-Arm Farmers Carry (R) @ 22.5kg/15kg (Dumbbell)
20 Single-Arm OH Lunges (L) @ 22.5kg/15kg (Dumbbell)
30 DB Suitcase Deadlifts (R) @ 22.5kg/15kg (Dumbbell)

15 Oct 2018

“Barbara”
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds

14 Oct 2018

COW 18.1

Rx Men/Women
As many rounds as possible in 7 minutes of:
6 Squat Snatch @ 50/35kg
12 Toes-to-Bar

Intermediate Men/Women
As many rounds as possible in 7 minutes of:
6 Power Snatch @ 42.5kg/25kg
12 Toes-to-Bar

Scaled Men/Women:
As many rounds as possible in 7 minutes of:
12 Dumbbell Snatch @ 15/10kg
12 Knee Tucks

12 Oct 2018

Part 1)
Build up to a challenging weight of the complex:
3 Deadlift
3 Hang Power Cleans
3 Push Jerks

Part 2)
“D.T”
5 Rounds for time of:
12 Deadlifts @ 70kg/47.5kg
9 Hang Power Cleans @ 70kg/47.5kg
6 Push Jerk @ 70kg/47.5kg
(12 minute CAP)

10 Oct 2018

Part 1)
Turkish Get-Up
10 minutes building up with 3 on each side

Part 2) (40 minutes)
4 Intervals each for time:
Row 1000m
Run 870m
– Rest 3 minutes
Row 750m
Run 600m
– Rest 3 minutes
Row 500m
Run 400m
– Rest 3 minutes
Row 250m
Run 200m

09 Oct 2018

Part 1)
Tempo Front Squat
3-3-3-3 with 3 second pause at the bottom.

Part 2)
For time:
30 Pull-ups
40 Dumbell Snatch (alternating) @ 22.5kg/15kg
50 Wall Balls @9/6kg

– Rest 2 min-

50 Wall Balls
40 Dumbell Snatch (alternating) @ 22.5kg/15kg
30 Pull-ups
*18 minute CAP*

08 Oct 2018

Part 1)
1 Hang Snatch + 1 Snatch
9 Rounds on the 90 sec
Build up to heaviest weight over 9 rounds

Part 2)
For time
21-15-9 reps for time
400-m Run
Dumbell Push Press @ 2 x 22.5kg/15kg

07 Oct 2018

Part 1)
Push/Pull – Weighted Chest to Bars & Ring Dips/Ring Push-Ups

Part 2)
AMRAP in 15 minutes:
10 Burpee Box Jumps
10 KB Static Lunges @ 2 x 16kg/12kg
20 Push-ups/Scaled: 10 Repetitions

05 Oct 2018

Teams of three!
15 Rounds, (5 each for time)
9 Back Squats @ 85kg/60kg
200-m Run

04 Oct 2018

Part 1)
You go, I go
5-4-3-2-1
Skin the Cats
then…
You go, I go
5 x 30 seconds Free standing Handstand/Spotted Handstand/10 Wall Facing Handstand lifts

Part 2)
0-5 minutes:
30 Ring Muscle-Ups for time/40 Burpee Pull-Ups
5:00-6:00 – Rest
at 6:00
150 Sit-Ups for time
8 minute CAP