Training (630a)
30m Beach Run
Drive Back To Charlotte
A. Front Squats, 3x3
Tempo of 58X5
Rest 3m, b/w
*165/185/185
B. 3 Rounds Each For Time
20 Cal Row
10 DL (275)
40 DU's (Any Mistake Complete 2 DL and Pick Back Up)
15 Yard Burpee Broad Jump
Rest 3m B/W
*2:10 - 2:21 - 2:19
*6:50
C. Bench Ladder @225#
1-2-3-4-5-6-7-8-9-10
*Complete
*Rested about 60-90 Seconds B/W.
Monday, April 30, 2018
Saturday, April 28, 2018
Friday, April 27, 2018
27 April
Training (2p)
Sullivan's Island
20m Run
+
50 Pushups + 50 Squats
+
20-2 Pushup Ladder
*7:04
Sullivan's Island
20m Run
+
50 Pushups + 50 Squats
+
20-2 Pushup Ladder
*7:04
Wednesday, April 25, 2018
25 April
Training 230p
A. KB SA OHD Carries
B. KB Windmills
C. Moderate Snatch Work
*205
D. "Sicario"
14m Amrap
25 Cal Bike
50 Heavy KBS
50 Pullups
50 Jerks (115)
*Every Break On KBS/Pullups/Jerks Complete 10 Yard Burpee Broad Jump
*1+58 Reps
*U/B Swings - 45/5 Pullups - 31/19 Jerks - 33 KBS
E1. Bench x10
*205
E2. Bent Over BB Row
*65
E3. Back Extension, x10
Rest 2m, x2
A. KB SA OHD Carries
B. KB Windmills
C. Moderate Snatch Work
*205
D. "Sicario"
14m Amrap
25 Cal Bike
50 Heavy KBS
50 Pullups
50 Jerks (115)
*Every Break On KBS/Pullups/Jerks Complete 10 Yard Burpee Broad Jump
*1+58 Reps
*U/B Swings - 45/5 Pullups - 31/19 Jerks - 33 KBS
E1. Bench x10
*205
E2. Bent Over BB Row
*65
E3. Back Extension, x10
Rest 2m, x2
Tuesday, April 24, 2018
24 April
Training (230p)
A.
"SMURF" 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS AIR BIKE
REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS ROW REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS SKI REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX REPS OHS (95/65) REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX REPS HEAVY WB (30/16)
*30/29/28/32/34
B.
Tested ēvoFIT WOD For Wednesday
25m AMRAP
Complete 1 Round at Each Station
25M AMRAP COMPLETE 1 ROUND AT EACH STATION STATION 1: 15 YARD BURPEE BROAD JUMP 15 YARD PLATE PUSH 15 YARD REVERSE BC WITH PLATE STATION 2: 10 TORPEDO - FRONT RAISE LUNGE 20 TOE TO TORPEDO CRUNCH 30 BICEP CURLS IN TORPEDO STONE CHAIR WITH BICEP CURL STATION 3: 500M SKI *1 BURPEE FOR EVERY SECOND OVER 1:45/2:05 STATION 4: 40/30 WALLBALLS *COMPLETE 5 BURPEES TO TARGET FOR EVERY BREAK
*1+Station 1 and Station 2
A.
"SMURF" 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS AIR BIKE
REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS ROW REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX CALS SKI REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX REPS OHS (95/65) REST 1:00 2:00 FOR MAX REPS 200M RUN W/REMAINING TIME MAX REPS HEAVY WB (30/16)
*30/29/28/32/34
B.
Tested ēvoFIT WOD For Wednesday
25m AMRAP
Complete 1 Round at Each Station
25M AMRAP COMPLETE 1 ROUND AT EACH STATION STATION 1: 15 YARD BURPEE BROAD JUMP 15 YARD PLATE PUSH 15 YARD REVERSE BC WITH PLATE STATION 2: 10 TORPEDO - FRONT RAISE LUNGE 20 TOE TO TORPEDO CRUNCH 30 BICEP CURLS IN TORPEDO STONE CHAIR WITH BICEP CURL STATION 3: 500M SKI *1 BURPEE FOR EVERY SECOND OVER 1:45/2:05 STATION 4: 40/30 WALLBALLS *COMPLETE 5 BURPEES TO TARGET FOR EVERY BREAK
*1+Station 1 and Station 2
Monday, April 23, 2018
23 April
Training (230p)
A. Online Qualifier With Moseley
20m AMRAP
50 WB
100 DU's
50' HS Walk
100 DU's
50 Cal Row
100 DU's
50' HS Walk
100 DU's
*850 Reps (1+row+20 DU's)
B. 4x4 Front Squats
*235 Across
C. For Time:
300 Yard Shuttle (25 Yards Turn-Around)
27 T2B
21 PC
15 Thrusters
9 Over The Bar Burpees
40 Yard Seal Walk
*7:29 (u/b T2B - 7/13/18/21 - 9/15)
A. Online Qualifier With Moseley
20m AMRAP
50 WB
100 DU's
50' HS Walk
100 DU's
50 Cal Row
100 DU's
50' HS Walk
100 DU's
*850 Reps (1+row+20 DU's)
B. 4x4 Front Squats
*235 Across
C. For Time:
300 Yard Shuttle (25 Yards Turn-Around)
27 T2B
21 PC
15 Thrusters
9 Over The Bar Burpees
40 Yard Seal Walk
*7:29 (u/b T2B - 7/13/18/21 - 9/15)
Saturday, April 21, 2018
21 April
Training (7a)
IN TEAMS OF 2-3 "TEAM TABATA"
W/Ryan
STATION 1: SKI FOR CALS
*81 STATION 2: JERKS (135/85)
*99 STATION 3: BURPEE PULLUPS
*46 STATION 4: BIKE FOR CALS
*95 STATION 5: PROWLERS FOR DISTANCE (UNLOADED)
*9 Laps 1. COMPLETE 9 ROUNDS OF TABATA AT EACH STATION BEFORE MOVING ON. 2. 90 SECOND ROTATION B/W STATIONS. 3. SCORE IS COMBINED TOTAL (CALS+REPS+CALS+PULLUPS+TOTAL DISTANCE IN METERS/10) 4. STAGGER 2 TEAMS AT EACH STATION TO START.
IN TEAMS OF 2-3 "TEAM TABATA"
W/Ryan
STATION 1: SKI FOR CALS
*81 STATION 2: JERKS (135/85)
*99 STATION 3: BURPEE PULLUPS
*46 STATION 4: BIKE FOR CALS
*95 STATION 5: PROWLERS FOR DISTANCE (UNLOADED)
*9 Laps 1. COMPLETE 9 ROUNDS OF TABATA AT EACH STATION BEFORE MOVING ON. 2. 90 SECOND ROTATION B/W STATIONS. 3. SCORE IS COMBINED TOTAL (CALS+REPS+CALS+PULLUPS+TOTAL DISTANCE IN METERS/10) 4. STAGGER 2 TEAMS AT EACH STATION TO START.
Friday, April 20, 2018
20 April
Training (230p)
A. 1RM Front Squat With Tempo (48X1)
*245
B. For Time
21-15-9
Thrusters (115)
Row (Cals)
Run 200m
*7:34
A. 1RM Front Squat With Tempo (48X1)
*245
B. For Time
21-15-9
Thrusters (115)
Row (Cals)
Run 200m
*7:34
Wednesday, April 18, 2018
18 April
Training (230p)
A1. 12 ALTERNATING DB SNATCH *50/30 NO REST A2. 5 BURPEES TO HIGH TARGET NO REST A3. 50 YARD BEAR HUG CARRY *150/100/70/50 REST 3:30M, X3 *1:36 - 1:28 - 1:27
B.
6 ROUNDS FOR TOTAL CALORIES "STACKED" 60 SECONDS ROW OR BIKE FOR CALS REST 2M, X6 *25 - 27 - 27 - 28 - 26 - 33
A1. 12 ALTERNATING DB SNATCH *50/30 NO REST A2. 5 BURPEES TO HIGH TARGET NO REST A3. 50 YARD BEAR HUG CARRY *150/100/70/50 REST 3:30M, X3 *1:36 - 1:28 - 1:27
B.
6 ROUNDS FOR TOTAL CALORIES "STACKED" 60 SECONDS ROW OR BIKE FOR CALS REST 2M, X6 *25 - 27 - 27 - 28 - 26 - 33
Tuesday, April 17, 2018
17 April
Training (230p)
15M "BARBELL TRANSITION WORK" 1 HANG POWER CLEAN AND 2 JERKS + 1 TNG PC AND 2 JERKS *230#
"THE BUY-IN" 3M AMRAP: 10/7 CALS ON ROWER 6 BURPEE OVER ROWER REST 2M 3M AMRAP: 40 DU'S/40 SINGLES 6 C&J (135/95) *3+40 - 3+25 - 3+4 - 3+5
*441 Total Reps (Up 20 Reps From a year ago)
Tested ēvoFIT
10M AMRAPS REST 2:30 B/W STATION 1: 10M AMRAP OF: 20 WALLBALLS (20/14) 20 DC CRUNCHES WITH WALLBALL 20 LEG LIFTS OVER MEDBALL 30 SECOND STONE CHAIR WITH MB HOLD RX+ MB IN FRONT, ARMS EXTENDED RX MB IN FRONT RACK STATION 2: 10 TORPEDO- CURL TO PRESS + TRICEP EXT 10 YARD PLATE PUSH 10 YARD REV BC WITH PLATE 30 TORPEDO PRESS MEDLEY (10L - 10R - 10 Z-PRESS) 30 TORPEDO - RUSSIAN TWISTS
*Pretty Terrible
15M "BARBELL TRANSITION WORK" 1 HANG POWER CLEAN AND 2 JERKS + 1 TNG PC AND 2 JERKS *230#
"THE BUY-IN" 3M AMRAP: 10/7 CALS ON ROWER 6 BURPEE OVER ROWER REST 2M 3M AMRAP: 40 DU'S/40 SINGLES 6 C&J (135/95) *3+40 - 3+25 - 3+4 - 3+5
*441 Total Reps (Up 20 Reps From a year ago)
Tested ēvoFIT
10M AMRAPS REST 2:30 B/W STATION 1: 10M AMRAP OF: 20 WALLBALLS (20/14) 20 DC CRUNCHES WITH WALLBALL 20 LEG LIFTS OVER MEDBALL 30 SECOND STONE CHAIR WITH MB HOLD RX+ MB IN FRONT, ARMS EXTENDED RX MB IN FRONT RACK STATION 2: 10 TORPEDO- CURL TO PRESS + TRICEP EXT 10 YARD PLATE PUSH 10 YARD REV BC WITH PLATE 30 TORPEDO PRESS MEDLEY (10L - 10R - 10 Z-PRESS) 30 TORPEDO - RUSSIAN TWISTS
*Pretty Terrible
Monday, April 16, 2018
16 April
Training (230p)
A. A. FIND 3RM FRONT SQUAT
B. AMRAP DU'S IN 5M *270
A. A. FIND 3RM FRONT SQUAT
B. AMRAP DU'S IN 5M *270
*515 (26-66-400-515)
B. "PICK YOUR POISON"
10-1
DEADLIFTS (225/125)
PUSHUPS (PLYO FOR MEN)
C2B PULLUPS/CHIN OVER PULLUPS
*7:55
C. Pain Cave
Tris
Saturday, April 14, 2018
14 April
Training (7a)
IN A TEAM OF 3 OR 4 "FREIGHT TRAIN" 100/75 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT. 100/60 CAL BIKE 800M RUN AS A TEAM (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 1-5 C&J LADDER P1 DOES 1 C&J (135/85) P2 DOES 1 C&J P3 DOES 1 C&J P1 DOES 2 C&J P2 DOES 2 C&J P3 DOES 2 C&J ETC. ETC. UNTIL 6-6-6. 800M RUN AS A TEAM 100/60 CAL BIKE (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 100/75 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT.
Did this with Andy and Bird.
*31:51
1. IF A TEAM OF 4, MAKE 2 PEOPLE RUN TOGETHER. THEY CAN SHARE THE C&J WORK HOWEVER DESIRED. 2. BIKE BEGINS AS SOON AS 100/80 CAL ROW IS COMPLETE AND ALL 3 RUNS HAVE BEEN COMPLETED.
IN A TEAM OF 3 OR 4 "FREIGHT TRAIN" 100/75 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT. 100/60 CAL BIKE 800M RUN AS A TEAM (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 1-5 C&J LADDER P1 DOES 1 C&J (135/85) P2 DOES 1 C&J P3 DOES 1 C&J P1 DOES 2 C&J P2 DOES 2 C&J P3 DOES 2 C&J ETC. ETC. UNTIL 6-6-6. 800M RUN AS A TEAM 100/60 CAL BIKE (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 100/75 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT.
Did this with Andy and Bird.
*31:51
1. IF A TEAM OF 4, MAKE 2 PEOPLE RUN TOGETHER. THEY CAN SHARE THE C&J WORK HOWEVER DESIRED. 2. BIKE BEGINS AS SOON AS 100/80 CAL ROW IS COMPLETE AND ALL 3 RUNS HAVE BEEN COMPLETED.
Friday, April 13, 2018
13 April
Training (230p)
A. 3 Rounds Each For Time:
8 Cal Bike
4 Muscle-Ups
6 Burpees AFAP
40 DU's
Rest 3:30, x3
*1:26 (Lost Grip On 1st Muscle-Up) - 1:14 - 1:16
B. For Time:
21-15-9
Row (Cals)
Thrusters (95)
Box Jumps (30)
*7:47
C. Pain Cave
Shoulders/Core
A. 3 Rounds Each For Time:
8 Cal Bike
4 Muscle-Ups
6 Burpees AFAP
40 DU's
Rest 3:30, x3
*1:26 (Lost Grip On 1st Muscle-Up) - 1:14 - 1:16
B. For Time:
21-15-9
Row (Cals)
Thrusters (95)
Box Jumps (30)
*7:47
C. Pain Cave
Shoulders/Core
Wednesday, April 11, 2018
11 April
Training (230p)
A. EMOM For 10m
7 T2B
7 Wallballs
21 DU's
*10 Rounds
*Every 3rd Round, Used 40# WB and Zeus Rope, No Mistakes
B. "Fight Gone Bad V3"
Min 1: Bike Cals
Min 2: Seated Plate To OHD (45)
Min 3: Ski (Cals)
Min 4: Burpees To Target
Min 5: Heavy SB (50)
*97 - 99 - 101
*297 Reps
C. 600m FW (2)
6 Breaks
A. EMOM For 10m
7 T2B
7 Wallballs
21 DU's
*10 Rounds
*Every 3rd Round, Used 40# WB and Zeus Rope, No Mistakes
B. "Fight Gone Bad V3"
Min 1: Bike Cals
Min 2: Seated Plate To OHD (45)
Min 3: Ski (Cals)
Min 4: Burpees To Target
Min 5: Heavy SB (50)
*97 - 99 - 101
*297 Reps
C. 600m FW (2)
6 Breaks
Tuesday, April 10, 2018
10 April
Training (230p)
A. Front Squats + Jump Squats
3x10 + 8
Rest 3m, x3
*195/205/215
B. For Time:
20 Burpee Pullups
30 PC (155)
40 Over The Box Jumps (24)
*5:45
*10 Second Penalty based on Progression Placing (5th * 2sec = 10 sec)
C. Tested ēvoFIT Workout For Tomorrow
FOR MAX REPS AT EACH STATION: 2:30 REST B/W STATIONS STATION 1: 4M AMRAP 30 TORPEDO - 1&1/4 THRUSTER 30 TORPEDO - 1 ARM HANG SNATCH (15 EACH) W/REMAINING TIME: MAX CALS ON BIKE *30/20
*17 Cals STATION 2: 4M AMRAP 10 SEATED OHD PLATE RAISE 10 BURPEES OVER PLATE 10 PLATE SQUATS *45/25
1+10 Burpees STATION 3: 4M AMRAP 40 SLIDERS - PUSHUP PLANK + REACH 20 SLIDERS - HAMSTRING CURLS W/REMAINING TIME: MAX CALS ON SKI CALS
*30 Cals (Used Bike) STATION 4: 4M AMRAP 15 SB ALTERNATING S/L V-UPS 15 IN AND OUT IN PUSHUP POSITION 1 WEIGHTED SHUTTLE RUN (0-5-0-10-0-15-0)
*Didn't have time
A. Front Squats + Jump Squats
3x10 + 8
Rest 3m, x3
*195/205/215
B. For Time:
20 Burpee Pullups
30 PC (155)
40 Over The Box Jumps (24)
*5:45
*10 Second Penalty based on Progression Placing (5th * 2sec = 10 sec)
C. Tested ēvoFIT Workout For Tomorrow
FOR MAX REPS AT EACH STATION: 2:30 REST B/W STATIONS STATION 1: 4M AMRAP 30 TORPEDO - 1&1/4 THRUSTER 30 TORPEDO - 1 ARM HANG SNATCH (15 EACH) W/REMAINING TIME: MAX CALS ON BIKE *30/20
*17 Cals STATION 2: 4M AMRAP 10 SEATED OHD PLATE RAISE 10 BURPEES OVER PLATE 10 PLATE SQUATS *45/25
1+10 Burpees STATION 3: 4M AMRAP 40 SLIDERS - PUSHUP PLANK + REACH 20 SLIDERS - HAMSTRING CURLS W/REMAINING TIME: MAX CALS ON SKI CALS
*30 Cals (Used Bike) STATION 4: 4M AMRAP 15 SB ALTERNATING S/L V-UPS 15 IN AND OUT IN PUSHUP POSITION 1 WEIGHTED SHUTTLE RUN (0-5-0-10-0-15-0)
*Didn't have time
Monday, April 9, 2018
9 April
Training (230p)
A. Squat Snatch + OHS + Snatch Balance + Drop Snatch
95#, 3-4 Sets
B. High HR Gymnastics Work
150m Row Sprint + Pullups - C2B - Bar Muscle-Ups
C. EMOM For 16:00
Min 1: 9 DB DL - 7 DB HSC - 5 DB PJ (50#)
Min 2: 10 Cal Ski
Min 3: 12 Heavy KBS
Min 4 Max Trips of 10M Plate Push (45#)
*Score is Total # of Plate Pushes
*25
D. Bench
Big Drop Set (235 - 165 - 95)
Then:
1-10 With 4 People
*165#
17:35
A. Squat Snatch + OHS + Snatch Balance + Drop Snatch
95#, 3-4 Sets
B. High HR Gymnastics Work
150m Row Sprint + Pullups - C2B - Bar Muscle-Ups
C. EMOM For 16:00
Min 1: 9 DB DL - 7 DB HSC - 5 DB PJ (50#)
Min 2: 10 Cal Ski
Min 3: 12 Heavy KBS
Min 4 Max Trips of 10M Plate Push (45#)
*Score is Total # of Plate Pushes
*25
D. Bench
Big Drop Set (235 - 165 - 95)
Then:
1-10 With 4 People
*165#
17:35
Saturday, April 7, 2018
7 April
Training (7a)
Demo Team Tested TeamWOD
For Time:
15M CAP RELAY STYLE 20 HEAVY SWINGS 50 YARD REV BC 20 KBS (1.5/1) 50 YARD BC ON SLIDERS 10 BURPEES TO HIGH TARGET 1. P1 DOES 20 HEAVY SWINGS, P2 DOES 20 HEAVY SWINGS, THEN P3. 2. TEAMS OF 3. 3. TEAMS OF 2 CAN BREAK UP 3RD ROUND OF EACH MOVEMENT HOWEVER THEY WANT.
*9:21
Rest 4m 15M AMRAP: 2-4-6-8-10-12.... T2B SKI (CALS) PUSH JERKS (135/85) BURPEE PULLUPS
*16+10 T2B
1. ONE PERSON WORKING AT A TIME. BREAK UP AS NEEDED.
Paincave
A1. Back Extensions x15
Rest 60 Seconds
A2. 10 Strict Pullups
Rest 60 Seconds
A3. 15 GHD's
Rest 2m, x3
Demo Team Tested TeamWOD
For Time:
15M CAP RELAY STYLE 20 HEAVY SWINGS 50 YARD REV BC 20 KBS (1.5/1) 50 YARD BC ON SLIDERS 10 BURPEES TO HIGH TARGET 1. P1 DOES 20 HEAVY SWINGS, P2 DOES 20 HEAVY SWINGS, THEN P3. 2. TEAMS OF 3. 3. TEAMS OF 2 CAN BREAK UP 3RD ROUND OF EACH MOVEMENT HOWEVER THEY WANT.
*9:21
Rest 4m 15M AMRAP: 2-4-6-8-10-12.... T2B SKI (CALS) PUSH JERKS (135/85) BURPEE PULLUPS
*16+10 T2B
1. ONE PERSON WORKING AT A TIME. BREAK UP AS NEEDED.
Paincave
A1. Back Extensions x15
Rest 60 Seconds
A2. 10 Strict Pullups
Rest 60 Seconds
A3. 15 GHD's
Rest 2m, x3
Friday, April 6, 2018
6 April
Training (230p)
A. Air Bike Repeatability
60 Seconds @ 80%
Rest 2:30, x4
*72 - 73 - 73 - 73
B. Every 3:00 For 15:00
16 Cal Bike
10 DL (275)
50 U/B DU's
*Any Mistake On DU's, Hold Plank For Remainder Of 3:00 Window
*5 Rounds, No Mistakes
C1. 10 Bench
Rest 10 Seconds
C2. Max Pushups
Rest 3:30, x3
*225/225/225 - 12/12/10
A. Air Bike Repeatability
60 Seconds @ 80%
Rest 2:30, x4
*72 - 73 - 73 - 73
B. Every 3:00 For 15:00
16 Cal Bike
10 DL (275)
50 U/B DU's
*Any Mistake On DU's, Hold Plank For Remainder Of 3:00 Window
*5 Rounds, No Mistakes
C1. 10 Bench
Rest 10 Seconds
C2. Max Pushups
Rest 3:30, x3
*225/225/225 - 12/12/10
Wednesday, April 4, 2018
4 April
Training (230p)
A. 5x2 Clean and Jerk
Rest 3m B/W
*Heaviest Load Used for 2 Rounds
*245
B. 3 RFT
30 U/B Wallballs
4 Muscle-ups
8 Strict HSPU
8 U/B HPC (155)
200m Run
*12:35
A. 5x2 Clean and Jerk
Rest 3m B/W
*Heaviest Load Used for 2 Rounds
*245
B. 3 RFT
30 U/B Wallballs
4 Muscle-ups
8 Strict HSPU
8 U/B HPC (155)
200m Run
*12:35
3 April
Training (230p)
A1. 3 Heavy FS
Rest 10 Seconds
A2. 5 Heavy Thrusters
Rest 3m, x3
*Score is combined load. One weight for FS + One weight for Thrusters
*-50 for any missed rounds.
*265 Front Squats (Missed Final Rep)
*165 For Thrusters
*430 - 50 = 380
B. For Time:
1 Mile Run
2k Row
2k Ski
75 Burpees To Target
*31:40
C. Tested ēvoFIT Workout For Wednesday
24m EMOM
Min 1: 10 Yards BC + 10 Yard Burpee Broad Jump
Min 2: 5 Burpees + 8 Cal Bike
Min 3: 15 Inverted K2E + 15 Oblique S/S
Min 4: 15 Torpedo Z-Press + 15 Tricep Ext (30/20)
*Completed. This Was Terrible After Part B.
A1. 3 Heavy FS
Rest 10 Seconds
A2. 5 Heavy Thrusters
Rest 3m, x3
*Score is combined load. One weight for FS + One weight for Thrusters
*-50 for any missed rounds.
*265 Front Squats (Missed Final Rep)
*165 For Thrusters
*430 - 50 = 380
B. For Time:
1 Mile Run
2k Row
2k Ski
75 Burpees To Target
*31:40
C. Tested ēvoFIT Workout For Wednesday
24m EMOM
Min 1: 10 Yards BC + 10 Yard Burpee Broad Jump
Min 2: 5 Burpees + 8 Cal Bike
Min 3: 15 Inverted K2E + 15 Oblique S/S
Min 4: 15 Torpedo Z-Press + 15 Tricep Ext (30/20)
*Completed. This Was Terrible After Part B.
Monday, April 2, 2018
2 April
Training (230p)
A. 15 Sets Of 5 Pull-Ups
*4:17 (Chest 2 Bar)
B.
"SUNNY SIDE UP" 20M AMRAP: 20/10 CAL BIKE 15 OVER THE BAR BURPEES 15 OHS (135/85) 15 T2B 30 YARD REVERSE BEAR CRAWL 1. 1M WORK - 1M REST FOR A TOTAL OF 10 WORKING ROUNDS.
*3+5
C. Box Squats With KB
D. Grip Work
A. 15 Sets Of 5 Pull-Ups
*4:17 (Chest 2 Bar)
B.
"SUNNY SIDE UP" 20M AMRAP: 20/10 CAL BIKE 15 OVER THE BAR BURPEES 15 OHS (135/85) 15 T2B 30 YARD REVERSE BEAR CRAWL 1. 1M WORK - 1M REST FOR A TOTAL OF 10 WORKING ROUNDS.
*3+5
C. Box Squats With KB
D. Grip Work
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