For time:
Buy in:
40 Kettlebell Swings, 24/16 kg
Run, 900 m (block run)
30 Sumo Deadlift High-pulls, 42.5/30 kg
Run, 900 m
25 Hang Power Snatches, 50/35 kg
Run, 900 m
20 Overhead Squats, 60/42.5 kg
40 Kettlebell Swings, 24/16 kg
Tag: Super Saturday
Saturday 01/12/18…Drago
For time:
Row, 1000/850 m
50 Alternating Pistols
30 Power Snatches, 60/42.5 kg
10 Rope Climbs
In teams of 3 Congo Line style. 1st Athlete start on rower when completed commences 50 pistols, Athlete 2 can start on rower. Athletes cannot move forward until the person in front has progressed.
Due to Ropes 3 teams will commence on Ropes
Partner WOD 20/10/18
Complete as many rounds as possible in 20 mins of:
5 Burpees
10 Box Jump, 24/20 in
15 Toes to Bar
1 Thruster, 60/42.5 kg
Teams of 2 Partner 1 Completes all movements whilst Partner 2 rests each round adding 1 rep to the thrusters.
Partners in crime 06/10/18
Complete as many rounds as possible in 20 mins of:
12 Toes-to-bars
12 Kettlebell Snatches, 24/16 kg
12 Dumbbell Box Step Overs, 20/15 kg
Workout performed in pairs. Each partner will complete the rep scheme before making the tag.
Super Saturday 29/09/18
5 rounds for time of:
4 Clean & Jerks, 102/70kg
6 Bar Muscle-ups
Handstand Walk, 12m
Jack of all trades 22/09/18
5 rounds for time of:
Run, 400 m
30 Wall Balls, 10/6 kg, 10/9 in
12 Power Snatches, 42.5/30 kg
Wittman 08/09/18
7 rounds for time of:
15 Kettlebell Swings, 24/16kg
15 Power Cleans, 43/29.5kgs
15 Box Jumps, 24/20 in
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Saturday Chipper 01/09/18
For time:
Run, 1200 m
30 Ski Erg Calories
25 Burpees
20 Clusters, 52.5/35 kg
Super Saturday 28/07/18
In pairs
For time:
Run, 800 m
— then —
2 rounds of:
75 Wall Balls, 10/6 kg
60 Burpees
45 Box Jumps
30 Toes-to-bars
— then —
Run, 800 m
Bear Complex 21/07/18
Bear Complex 7-7-7-7-7
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not let go of the bar. If you do, you must restart the round.
