Strength - 09/12/2017 - Strength

To be done after the workout:
Partner unbroken sandbag carry 600m. If bag falls, 10 burpees each. Go heavy. Your coaches know when you don't ;-)



WOD - 09/12/2017 - WOD

Partner wod
21-18-15-12-9-6-3
Bike calories
DU
One partner does a full round before the other partner starts. Each partner does all of the work.



A - 09/12/2017 - A

A. Strict Press 3-3-3 (Every 3min)

B. Push Press 3-3-3 (Every 3min)

C. Jerk 3-3-3 (Every 3min)

D. Jerk Dips 3-3-3 @ 115% of C&J (Every 2min)



B - 09/12/2017 - B

Metcon: AMRAP 10

2-4-6-8-10-ect.

S20 1DB (80/55)

Bar MU



C - 09/12/2017 - C

Supinated BB Row 5x8 (1min Rests)



D - 09/12/2017 - D

Part 2

A. 3 RNFT:

5 Archer Press

10 Landmine Rows

B. Metcon: (perform w/ 20/14lb weighted vest)

6RFT

3 Strict HSPU

6 C2B

Gasser Sprint



Rest 10min



6RFT

3 Deficit HSPU (45/25)

6 C2B

Gasser Sprint



Boot-Camp #1 - 09/12/2017 - Boot-Camp #1

Partner WOD 12 Min. AMRAP
30 Wallballs
1 Sledpush Gasser