ATTACK YOU GOAT
Work on ANYTHING you guys need work on.
(Cardio, Barbell Lift, Gymnastics)
WOD
5 Rounds For Time
15 Overhead Walking Lunges (in Place if no room available)
20 Sit ups
25 Double Unders
RX 95/75 Lv2 75/55 Lv1 Anything Less
Strength: MAX SQUAT!!!
Work your way up to a max.
Example 3..3..2..2..2..1..1..etc.
WOD
20 minute AMRAP
400m Run
5 Chest to Bar Pull Ups
10 Wall Balls
15 Box Jumps (no step ups)
Best of Luck to our Coaches
leaving today to the BORSTAR Academy
27-21-15-9 reps for time of:
Row (calories)
Thrusters
RX 95/65
Scaled 65/45
Masters 45/35
STRENGTH
MAX BENCH
WOD
As a Class!!!
Start and End Together!!
50-4 Count Jumping Jacks
25-Body Builders
50-4 Count Jumping Jacks
25-Push Ups
50-4 Count Flutter Kicks
25- Air Squats
5-Minute Plank Hold
50-Mountain Climbers
25- Sit Ups
1-Tower
Best of Luck to
FABIO, KELLIE & OSCAR
on BORSTAR
Strength
MAX DEADLIFT!!!!
WOD
10 minute AMRAP
2 Man Makers 45/25
3 Box Jump Burpees 30/28
Strength: Press
2×10 Press
1×10@70% * 1×10@75%
2×8 Push Press
2×8@80%
(All Four Sets is at % of Press 1 RM)
WOD
50 Kettle Bell Swings
50 Push Ups
50 Hang Cleans
50 Shoulder to Overhead
50 Sit Ups
50 Calorie Row
KBS-Rx 53/35*Lvl2 35/24*Lvl1 Anything Less
Barbell-Rx 75/42*Lvl2 65/32*Lvl1 Anything Less
Strength:
Squats 4×8 60%, 65%, 70%, 75% of 1 Rep Max
(Scale as needed)
WOD:
5 Rounds for Time
10 Pull-Ups
20 Double Unders
30 Air Squats
200m Run
Extra Credit:
50 Evil Wheels
WOD
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
Cleans @185/125
Scaled Version:
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Strength: Overhead work from the rack. 1 push press + 1 split jerk. Do a few warm up sets to get a good feel for the complex, then complete 8 singles (8×1). Continue to add weight as your confidence builds and form maintains.
WOD: 6 run intervals with 90 second rest between
1 interval = start at the 100m cone (where the straight away starts at track) and jog to the 400m cone. Turn around and immediately SPRINT back to the 100m cone to start your 90 second rest. Try to get faster each time. It can be done. If you have your own timer, it will be easier to track.
Mandatory Extra Credit: Stretch and rollout your legs.