Saturday, November 18, 2017

Crown Competitor 5

WOD:
MetCon-
25 MIN EMOM
1-10 Toes to Bars
2-10 Cal Row
3-45 Sec Ring FLR
4-20 Band Pull Aparts
5-20 Cal Row
Strength-
3x8 Double KB Swings-8 Double KB Cleans-20m Front Rack Walk-8 Bent Over Rows@2-20kg
2 min rest in between sets
MetCon-
12 Min AMRAP:
400m Run
20m HS Walk
2.5 rds

Friday, November 17, 2017

Crown Competitor 4 (Olivia)

WOD:
Olivia is a workout I do each year named after my daughter that I found 3 years ago on the internet.  It sucks and I only do it once a year for a reason hahaha.
MetCon-
For Time:
10 Thrusters@61kg
40 Pull Ups
200m Run
30 Thrusters@42kg
30 Pull Ups
400m Run
50 Thrusters@30kg
20 Pull-Ups
800m Run
23:50

Thursday, November 16, 2017

Crown Competitor 3

WOD:
LPO-
6x3 Muscle Cleans-3 Push Presses-3 OH Partial Lunges (Jerk)@75kg
5x5 Snatch Deadlifts@100kg (5 sec negatives)
Strength-
3x10 Back Squats@100kg
4x10 DB Curls-10 DB Skull Crushers@2-10kg Slow and controlled

Tuesday, November 14, 2017

Crown Competitor 2

WOD:
LPO-
6x4 Muscle Snatches-4 Snatch Push Presses-4 OHS@60kg
4x5 Clean Pulls@135kg
Strength-
4x10 Shoulder Presses@2-16kg-10 Bent Over Rows (Slow)@2-16kg
Core-
3x30m Hybrid Walk-Farmer/Waiter@24/16kg
3x15 Strict Parallel GHD Sit-Ups
2x60 sec Side Plank hold * should have been 3 but ran out of time

Monday, November 13, 2017

Crown Competitior 1

WOD:
Strength-
10 min. EMOM-5 Strict Ring Dips
10 min. EMOM-5 Strict Pull-Ups
MetCon-
3 Rounds For Time:
10 Cals Assault Bike
3 Rope Climbs
15 Cals Assault Bike
1 Rope Climb
10:28

Friday, November 10, 2017

Back to MU. Bye Bye Hand Skin

WOD:
Strength-
Deadlifts 5x3@140kg-160kg-170kg-180kg-190kg
MetCon-
For Time:
40 Cal Bike
20 DB Alt.Snatches@25kg
10 Bar MU
20 Toes to Bars
150 DU
20 Toes to Bars
10 Bar MU
20 DB Alt. Snatches@25kg
40 Cal Bike
17:20

Wednesday, November 8, 2017

OK Bike To Normal

WOD:
LPO-
Every 90 sec x 6
2 Power Cleans from Box-2 Push Jerks@90-90-90-95-95-95kg
MetCon-
6 min. AMRAP-
10 Cal Bike
10 KBS@32kg
Rest 3 min.
6 min. AMRAP-
21-15-9
Row
DUx2
Rest 3 min.
6 min. AMRAP-
10-9-8-7-6-5-4-3-2-1
Deadlifts@100kg
HSPU (Kipping)
Finisher-
3x10 Plate Bicep Curls@25kg
3x10 Plate Skull Crushers@25kg 

1-101 reps
2-150 reps
3-109 reps