Baseline: Bar Bell Complex 75# - 105# w/ Push-up chaser
Work Capacity: for time:
Durability: 50 x GHD sit-ups. 50 x GHD back extensions. Active Stretch or yoga
Baseline: ROM Drills. 21 - 15 - 9 Wall Ball, Push-ups, Double Unders
Work Capacity: 6 RFT:
Strength: Work to 3RM Thruster
Stamina: Chipper: 15 x Thruster @ 90% 3RM, 100 x KB Swing (55#), Farmer Carry 800M (55 - 70#)
Durability: Run 3 miles @ moderate pace. 100 x sit-ups, 100 x Back Extension (supine). Active Stretch or Yoga.
Work Capacity: Loaded Deck of Cards. With 20# Vest, for time:
Durability: 3 mile timed run. Active Stretch or Yoga
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
and
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders
Baseline: ROM drills. 3 rounds AFAP: 5 chest-to bar pullups, 10 Wall Balls, 15 KB Swings (55#)
Baseline: ROM Drills. 20 x Sand Bag Get Ups. Run 800M
Strength: 8 - 6 - 4 - 3 - 3 - 3 Front Squat
Stamina: Chipper: 15 x FS @ 90% 3RM, 200M O/H walking lunge w/ PVC pipe, 800M Farmers Carry (2 x 70#)
Work Capacity: for time: 21 - 15 - 9
Durability: 5 x 200M sprint (:30 interval). 100 x sit-ups. 100 x crunches. Stretch.
Equipment: Oly Set, PVC, KB or DB, Rings. Comments welcome - train hard and safe, and have fun -- Coach Divine
AM WORKOUT:
Baseline: Frog Complex 75 - 105#
Work Capacity: For time:
Run 800M, then 7 rounds:
then Run 800M
PM WORKOUT:
Durability: 2 mile run @ moderate pace. 50 x GHD sit-ups, 50 x GHD hip extensions. Active Stretch.
Equipment: Oly Set. GHD. Gonna hurt so well. Comments welcome - train hard and safe, and have fun -- Coach Divine
AM WORKOUT:
Baseline: ROM Drills, 3 rounds: 20 x wall balls, 20 x double unders
Work Capacity: on the minute, for 20 minutes, do:
Strength: 8 - 6 - 4 - 3 - 2 - 1 - 1 Squat Clean
PM WORKOUT:
Stamina: 5 rounds, not timed: 3 x SC @ 80% 1RM, 20 x KB Swing (55#), Buddy Carry 50M
Durability: Sprint 10 x 100M (:20 interval between sets). Plank hold 2 x 3 min. Active Stretch
Equipment: I adjusted the Dead Lift load down a bit after doing the WOD at 205# and failing to get past 10 / 20. This is tough - keep your Dead Lift form solid and steady. Do not rush it. When you get to where you can't complete the Rx in a minute, then back down one or two and continue at that rep count until you get to 20 minutes. Comments welcome - train hard and safe, and have fun -- Coach Divine
Baseline: ROM drills
Work Capacity / Stamina: AFAP do set of 20 each, then 25x, 30x, 25x, and finish again with 20x
Durability: 3 mile run @ moderate pace. Active Stretch
Equipment: None. Awesome work this week folks. 4 ct Arm Hauler: on your stomach with chest and feet in the air, ankles together. Arms clap in front of head, then at hips to a 4-count. Comments welcome - train hard and safe, and have fun --
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps
Set up rings and box such that heels are at the height of the bottom of the rings.
