Training Day 11

At 70% & 80%
Run 800m + 20 burpees
Rest 4:00
+
At 90%, 95%, 97%
Run 800m + 20 burpees
Rest 20:00

Training Day 10

Ninja, Shrieky & Sarge
A. High Bar Back Squat 60% 1RM; 8 x 3 reps @ 20X0; rest 60s
B. Muscle-ups amrap(-1) x 2 sets; rest 180s
C. Ring Dips 6-4-2-6-4-2; rest 180s
D1. AMRAP(-1) HSPU x 3 sets; rest 180s
D2. 25 Chin-ups unbroken x 3 sets; rest 180s

M2, Yogi, JPod
A1. Ring Dips (add weight if possible) 6-4-2-6-4-2; rest 120s
A2. Weighted Chin-up 6-4-2-6-4-2; rest 120s
C1. AMRAP(-1) HSPU x 3 sets; rest 180s
C2. 25 Chin-ups unbroken x 3 sets; rest 180s

Training Day 9

With 15:00 countdown, starting with 135#:
each female deadlifts the bar once
each male cleans (squat or power) the bar once
…
Each successful rep is a point
Each person can only lift the weight once
Add 10# and go again and again until nobody can lift the bar anymore
or the timer is done.

Training Day 8 Part 2

Saturday PM
run 45 minutes @ Z1

Training Day 8

relay for time;
row 300m + 30 burpees + run 1 lap
each person goes once... when runner tags rowing machine, the next
partner may begin

Training Day 7

for time;
30 squat cleans, 135/95
60 c2b chinups
25 clean & jerk, 135/95 (power clean is ok)
50 ring dips
20 thrusters, 135/95
40 hspu
15 squat clean & jerk, 135/95 (cannot drop bar b/t movements)
30 burpee + c2b chinup
* You can only have 3 people in the “arena” at a time. You have only 2
barbells and 1 chin-up bar and 1 set of rings. You can tag yourself
out and a partner in by running to where the rest of your team is
standing (~15m away).
* In our gym, this would be set up by having the barbells, rings, etc.
all set up at the far end of the gym, and have the teammates who are
not in the “arena” waiting on the carpeted area at the front of the
gym.

Training Day 6

Run 10x[30s 90%/30s 50%]
+
A1. AMRAP HSPU; rest 120s
* Sub HSPU negatives x 5 @ 40X0
A2. 7-9 GH Raises; rest 120s
4 sets
+
Run 10x[30s 90%/30s 50%]

Training Day 5

Ninja, Shrieky & Sarge
A. High Bar Back Squat 55% 1RM; 10 x 3 reps @ 20X0; rest 60s
B. Muscle-ups 2-3 unbroken x 5 sets; rest 180s
C1. 20 Ring Push-ups x 4 sets; rest 120s
C2. 20 Chin-ups unbroken x 4 sets; rest 120s

M2, Yogi, JPod
A. Power Snatch from knees . Squat Snatch from knees 1.2 x 4 sets; rest 180s
B1. Ring Dips (add weight if possible) 2-3 @ 22X2 x 5 sets; rest 90s
B2. Weighted Chin-up 2-3 @ 31X1 x 5 sets; rest 90s
C1. 20 Ring Push-ups x 4 sets; rest 120s
C2. 20 Chin-ups unbroken x 4 sets; rest 120s

Training Day 4

Easy 30 minute Run
+
practice 10 reps of lifting partner to shoulder & walk short distance
+
3 sets of 20 ghd sit-ups; rest 60s
+
Easy 30 minute Row

Training Day 3-Part 2

Saturday PM-Done at 3pm

3 rounds for time;
station 1: row 300m + 15 burpees
station 2: 25 wall ball + 25 kb swing
station 3: 30 box jumps 20/16 + 30 db push press 30/20 per hand

Player 1&2 start at station 1. Player 1 performs 300m row while player
2 completes 15 burpees.
Player 3&4 start at station 2. Player 3 performs 25 wall ball while
player 4 completes 20 pull-ups
Player 5&6 start at station 3. Player 5 performs 30 box jumps, while
player 6 completes 30 push press.

When each player has completed their task, they take a knee. When all
6 players are kneeling, you can rotate to the next station. P1&2 got
to station 2. P3&4 go to station 3. And P5&6 go to station1.
When each team of 2 has been at each station 3 times, the workout is over.
It is up to the team of 2 to decide who goes to which part of each
station, but they cannot divide the work (e.g. each do 15 box jumps
and 15 push press at station 3). It is not mandatory that every team
member do each task once.

Training Day 3 Part 1

Saturday AM-Started at Noon

In 25:00
Each team member registers a 3RM OHS + the sum total of 3 sets of max toe-to-bar
You have one rack and one barbell

Total Score of  856

Training Day 2

As fast as possible
Run 400m - All 6 team members
Run 600m - Any 4 team members(Nic, Mich, Rich, Brad but he wasn't there)
Run 800m - Any 2 team members(Rich, Yacine)
Run 1000m - All 6 team members
Run 1200m - Any 4 team members(Mich, Nic, Yacine, Brad but he wasn't there)
Run 1400m - Any 2 team members(Rich, Yacine)
Run 1600m - One male, one female(Michelle, Yacine)
* The next set of laps cannot begin until the entire team is assembled
at the start line.

Brad was absent for this WOD.  Completed the run in 27:15

*Jodi ran extra laps and so did Nicole

Training Day 1

Post results to comments.

Ninja, Shrieky & Sarge
A. High Bar Back Squat 50% 1RM; 10 x 3 reps @ 20X0; rest 60s
B. Muscle-ups 2-3 unbroken x 5 sets; rest 180s
C1. 15 Ring Push-ups x 4 sets; rest 10s
C2. 15 Chin-ups unbroken x 4 sets; rest 180s

M2, Yogi, JPod
A. Power Snatch from knees . Squat Snatch from knees 1.1 x 5 sets; rest 180s
B1. Ring Dips (add weight if possible) 2-3 x 5 sets; rest 90s
B2. Weighted Chin-up 2-3 x 5 sets; rest 90s
C1. 15 Ring Push-ups x 4 sets; rest 10s
C2. 15 Chin-ups unbroken x 4 sets; rest 180s