Sunday 170625

Strength:
a.) Max time farmer’s handle DB holds AHAP–aim for 1 minute
b.) Bench Press 3-3-3-3
c.) Axle Deadlifts 5-5–straight grip only

MetCon*:
3 RFT
150′ pinch grip plate carry (15s/10s)
4 1 arm alt. db snatch (70/55/40, 55/40/30)
2 tire flips
4 1 arm alt. db snatch (70/55/40, 55/40/30)
150′ pinch grip plate carry (15s/10s)
Rest 2 minutes

150′ is from the end of the building to the white arrow on the ground in the bank drive-through and back.

* Scale as needed

Sunday 170618

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Log Press

MetCon*:
“Midnight Run”
12 Rounds for time of–
12 Tire Flips
12 Hand-Release Push-ups from Tire
12 Lunges
12 Double Unders

*Scale down as needed

Sunday 170611

Strength:
Bench Press 3-3-3-3

MetCon: Event Day
Event 1
Max reps tire flips AHAP in 90 seconds

Event 2
Max time crucifix hold @ 25 pound db’s*

Event 3
Max time farmer’s handle DB holds AHAP

Event 4
Max reps stone to shoulder AHAP in 90 seconds

Post loads, times, and reps to comments.
*Scale as needed

Sunday 170521

Strength:
a.) Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)
b.) 2×50′ AHAP Forward Sled Pull

MetCon:
“Hayden”
**30 minute time cap**
30 push jerks (from a rack) with 2 tire flips EMOTM
then — (no rest in between the jerk and the bench)
30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Male:  125/155/185/225
Female:  80/100/120/145

Weights and tire should be heavy–rx’d tire is 3x body weight.  Scale as needed.  Post loads and times to comments.

Sunday 170514

Strength:
a.) Bench Press 5-5-5-5
b.) Strict Press 3-3-3-3
c.) Keg Press 3-3-3-3
d.) Build up to a 1RM farmer’s carry x 100′*
*100′ is redline to redline and back

MetCon*:
10 Min EMOTMs
a.) 100′ Yoke Carry
b.) 6 dumbbell snatches (70/50)
c.) 3 deadlifts
*Scale as needed

Finisher:  100 sit-ups

Sunday 170507

Strength:
a.) Strict Press 5-5-5-5
b.) Build up to a 1RM zercher yoke carry x 50′
c.) Build up to a 1RM farmer’s carry x 50′

MetCon:
21-18-15-12-9-6-3
American KB swings (70/53), with
5 bench press between each round
Male: 125/155/185/225
Female: 80/100/120/145

Sunday 170430

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 20-15-10 (same weight for all sets)
b.) Establish a 1RM unbroken forward sled drag x 50′
     50 is redline to redline. 

MetCon:
Partner WOD*
3 RFT–
100’ Tire Flip (alternate flips)
20 Pushups each
100’ Tire Flip back the other way (alternate flips)
25 hammer strikes with sledgehammer (partition however you like)
50 Double Unders (or 100 Single Unders) each

*Scale as needed

Sunday 170423

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Log Press

Skill Work:
Atlas Stone Lifts

MetCon:
Team WOD
15 Min AMRAP —
100ft Atlas Stone Carry, then 50ft Bear Crawl and 50ft run / 30 second Weighted Plank Hold
 (45/25*)

Teams of two.  50ft is redline to redline.  You may carry the stone any way how but try to carry it on your shoulder.

Partner 1 places the plate on Partner 2’s back and then performs a 100’ atlas stone carry followed by a bear crawl/run while Partner 2 holds a 30 second weighted plank hold and then rests.  Then Partner 2 will perform the carry and bear crawl/run while Partner 1 holds a 30 second weighted plank hold.

*Scale as needed