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rope climb

October 16/15: Turkish Get-Ups!

iron_man_thor_turkish_get_up

Skill:

3 sets of 4 turkish get-ups, 2 on each side

10/7 strict pull-ups

1 rope climb

WOD:

15-12-9-6-3

Deadlift (225/155)

Kettlebell swings (52/35)

Hollow rock (x2 30, 24, 18, 12, 6)

iron_man_thor_turkish_get_up

September 22/15: “Karen”

T-rex-hates-wall-balls

Skill Work:

EMOM for 12 minutes 

Minute 1-2: rope climbs

Minute 2: 30 second max effort row

Minute 3: 30 second max effort tire flips

Minute 4: 2 turkish get-ups

WOD:

Karen

150 wallballs for time (20/14)

Cool Down:

800m slow jog

T-rex-hates-wall-balls

August 17/15: Got 10 Rounds in Ya?

11891041_858928297495957_5130462166604786514_n

Skill:

Every Minute on the Minute for 12 minutes

Minute 1: 30 second max effort row

Minute 2: 1 rope climb

Minute 3: 4 tire flips

Minute 4: attempt max hold L-sit on rings

WOD:

10 rounds for time

10 wall balls

5 chest-to-bar

1 power clean (185/125)

11891041_858928297495957_5130462166604786514_n

July 17/15: Go at Your Own Pace

IMG_6195 RC

Today’s WOD can be broken up however you please and is NOT for time. Just have fun, get a sweat on, and enjoy!

WOD:

100 sledge hammers

10 tire flips

6 rope climbs

5 40m sled push

5 50m sled drag sprint

IMG_6195 RC

Wednesday July 1/15: Canada’s Revenge

Canuck

Just kidding! But really, Happy Canada Day!! Now grab a kettlebell!

WOD:

Every Minute on the Minute for 24 minutes

minute 1: 15/10 calorie row

minute 2: 12 kettlebell swings (53/35)

minute 3: 1 rope climb

minute 4: 5 deadlifts @ 85% of your 1 rep max

Repeat for 24 minutes!!

 

Canuck