Training October 8th – 14th

SUNDAY

Sunday Fun Day

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

“Blackbeard”

Teams of 3 Pirates

Spend 1 Minute at Each Station Before Rotating

Station 1: Row the Boat for Calories

Station 2: Canon Ball Swings @ 53/35 lbs

Station 3: Cannon Ball Shots @ 20/14 lbs (10’/9’ target)

Station 4: Rope Climb Aboard

Station 5: Rest

Rotate through the stations for a total of 3 rounds.

Accrue as many reps as you can at your station for 1 minute. At the beginning of the next minute, each athlete rotates to the next station. You will rotate through all stations 3 times.

Scored by Total Team Points

Every rep is 1 point. Each calorie on the rower is 1 point. Each rope climb is worth 5 points.

Dressing like a pirate is worth 25 points per teammate who dresses up.

TUESDAY

Find a Heavy Single Snatch

-then-

“Bumblebee”

AMRAP 7

Snatch @ 95/65#

EMOM perform 7 Wall Ball Shots @ 20/14#

WEDNESDAY

“31 Heroes”

Teams of 2

AMRAP 31:

8 Thrusters @ 155/105#

6 Rope Climbs

11 Box Jumps @ 30/24”

Continuous run with Sandbag @ 50/30#

“Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.” -Ben Bergeron

THURSDAY

“Linda”

For completion:

10-9-8-7-6-5-4-3-2-1

Deadlift @ 150% Bodyweight

Bench Press @ Bodyweight/ 80% Bodyweight

Clean @ 75% Bodyweight

Time Cap: 45 min

Today’s class will last a bit longer than normal– about 1 hr 10 min. This workout is not for time–just completion. You will be required to share barbellls with other athletes and adjust loads. Complete as much as you can within the 45 minute time cap. If you finish early, help other athletes change their loads.

FRIDAY

“Nasty Girls”

3 RFT:

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans @ 135/95#

Time Cap: 18 min

SATURDAY

“Partner Boat Race”

Partner 1:

500 Meter Row

400 Meter Run

Partner 2: Rest

Repeat until both partners have performed 3 Rounds

Time Cap: 24 Min