Workout Of The Day

Saturday Sept 7

Obstacle Course Race Training (6:45am – 8:00am; open to everyone!)
AMRAP45 of:
400m Run
1 Peg Board Climb
10 Twister Pull-ups
20 V-ups
30 Air Squats
400m Wreck Bag Run (50/35#)
1 Spear Throw (30 burpees if miss)
10 Strict Pull-ups
20 T2B
30 Jumping Squats


“Runaway Train”
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into…
21 Clean and Jerks (95/65)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)

Thursday Sept 5

4 Rounds
500m Row
3 min rest in between rds

Stamina Training (6:00pm – 7:30pm; open to everyone)
For time, 50-40-30-20-10 of:
WB’s (20/14#)
Bike (cals)
Single-arm, Dumbbell, Push-Press (35/25#; 1rep/arm)
Single-arm, Dumbbell, Overhead Walking Lunges (35/25#, 1rep/leg)

Saturday August 31

Obstacle Course Race Training (6:45am – 8:00am; open to everyone)
For time (50 min time cap):
2 min Plank, 2 min Wall Sit, 2 min Plate Hold (2-25/15# plates)
1600m Run
20 Pull-ups, 20 Push-ups, 20 Push Press (35/25#)
1200m Run
50 Air Squats, 50 Mountain Climbers (1rep/leg); 50 Jumping Lunges (1rep/leg)
800m Run
30 Box Jumps (24/20″), 30 Burpees, 30 KBS (53/35#)
400m Run


PARTNER WOD
(All movements broken up however needed, one partner working at a time)

Buy-In: 24 Thrusters (75/55 lb)

IMMEDIATELY FOLLOWED BY
8 Rounds of:
9 Toes-to-Bars
12 Kettlebell Snatches (53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
21 Power Cleans
100 meter Run (together)

Buy-Out: 2000 meter Row