WODs

17 October 2018

“Fender Bender”

For Time: In teams of 3, 30 min Time Cap:
400m Sandbag Run (together), then

3 Rounds
30 Deadlift (135/95#)
25 Hang Power Cleans
20 Push Jerks

400m Sandbag Run (together), then

2 Rounds
30 Deadlift (135/95#)
25 Hang Power Cleans
20 Push Jerks

400m Sandbag Run (together), then

1 Round
30 Deadlift (135/95#)
25 Hang Power Cleans
20 Push Jerks

Β 

WODs

11 October 2018

A. Front Squat
4 x 5 @ 75%

B. 2 Rounds, for Max Distance
Row/Bike 1 min
Rest 1 min
Row/Bike 1 min
Rest :50 seconds
Row/Bike 1 min
Rest :40 seconds
Row/Bike 1 min
Rest :30 seconds
Row/Bike 1 min
Rest :20 seconds
Row/Bike 1 min
Rest :10 seconds

Β 

WODs

10 October 2018

A. 15 mins Skill Work – Pistols

B. “Dean”
For Time:
21-15-9
Pull-ups
Pistols
KB Swings (53/35#)

Dedicated to Cpl Dean John (25) REME who died in an explosion on 15/3/09. He was married to Wendy and father to three sons – Ethan, Harvey and Dylan.

John