05.17.19 "crazy train" + wod

”Crazy Train”

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat 135/95 115/75 95/65

WOD - this wod should take around 20:00 if you truly use the 400m as a recovery. Your bike effort needs to be the hardest thing in the wod. For the tall kneeling to standing, work on driving from the heel of the foot that's posted in front. Pick a KB weight that's challenging but allows you to move through 10 reps all touch and go pace.

5/side tall kneeling to standing with KBs racked -blue/orange or blue or blue/yellow KBs
14/10 cals bike- all out- 70+ RPMs
400m recovery jog

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05.16.19- How many?? with partners

WOD 4 stations 20:00 total time- score is total reps completed

Partners- complete each station for max number of reps.

4:00 work, 1:00 transition

station one: how many sled pushes can your team do? 50m push/ 50 m walk next to partner- sled should be empty. Move it quickly. (there is a white spray painted line outside near the end of our building. The distance from our start line is 50m)

station two: how many times can you throw a sandbag over a racked barbell? The barbell should be above hip height. Use the Rogue bags or the wreck bags. You throw over then your partner throws back.

station three: how many thrusters can you do? 115/80 95/65 . One work, one rest.

station four: how many times can you laterally throw the medicine ball to your partner? MB 20/14#. Minimum distance between the two partners should be 8 feet- just one inch off the width of our floor mats per person.

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05.11.19 Bring a Friend Day

Bring a Friend Day

16:00 AMRAP
with a partner alternating rounds, one person has to complete an entire round before switching
1 strict pull up + 2 push ups + 3 air squats
2 strict pull ups + 4 push ups + 6 air squats
3 strict pull ups + 6 push ups + 9 air squats

keep adding one rep to the pull ups, 2 reps to the push ups, and 3 reps to the squats until time runs out.

Rest 4:00
as a team for max reps

2 rounds of:
1:00 max burpees
1:00 max wall balls 20/14
1:00 max double unders or singles

*team scores for today should include reps on part one and then total reps for both partners on round two

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