WOD Row for 5 minutes at a 20 stroke per minute pace then… Max Push Ups in 5 minutes then… Row for 5 minutes at a 20 stroke per minute pace. *For row, no more than 100 strokes can be used in 5 minutes. Post total meters rowed & total push ups to comments CC 5th Edition
WOD E Caf 10 rounds Row for 1 minute, rest for 1 minute. *Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount of meters rowed – goal is row at least 3000 meters *Penalty is 1 burpee pull up
WOD 3 rounds for time: 1 Full Gasser 12 Power Cleans 185 lbs 6 Push Jerks 185 lbs CC Veteran Skylar Pond has contributed a post to old and new CC athletes alike. Sky discusses how to deal with the Coming work load in this article – “Thrive Under Pressure: Recover Rapidly.&
WOD 30 Squats @ body weight 1 Full Gasser 30 Burpees Post weights and times to comments. GET SOME… Tomorrow at 8am we will be having our meeting kicking off our fourth edition of the Caliber Cycle. Don’t be late.
WOD Complete 4 rounds for time: Row 500 meters 20 Alternating 1 Arm KB Power Clean & Push Press – 2 pood (10 RT/ 10 LT) 10 GHD Sit Ups I could say a lot about this workout looks RAD… But we all know what this week has been about. “Strong is Beautiful” I ask
WOD The Ensign Complete as many rounds as possible in 3 minutes: 3 Power Clean 155 lbs 6 Push Ups 9 Air Squats / 9 Ring Dips Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6. Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds. P
SWOD 15 minutes Ring Work WOD Complete 10 rounds for time: 3 Snatch Pulls @ 90% of 1 RM 5 Ring Dips 7 Knees to Elbows *Rest 30 seconds between rounds We are doing some older Football workouts this week. I’m making sure we aren’t over doing it leading into this next CC. You
WOD Well it’s not up yet…. Gonna just have to wait until the morning to see what Santa dropped on us. But in other news we will be dedicating this week on Old Country Strong to what we already know. “Strong is Beautiful”, first post went up tonight. Old Country