Honey "Badger"

Function:
Honey “Badger”
Teams of 3:
30 min AMRAP
30 Squat Cleans 95/75
30 Pull Ups
800m Run together

 

In honor of Navy Chief Petty Officer Mark Carter, Age 27, of Virginia Beach, VA who was killed in Irag 11 December 2007.
This is a Hero WOD that has been modified to be a team WOD. Treat it as such, but as always, scale as needed.
Performance:
Honey “Badger”
Teams of 3:
30 min AMRAP
30 Squat Cleans 95/75
30 Pull Ups
800m Run together

 

In honor of Navy Chief Petty Officer Mark Carter, Age 27, of Virginia Beach, VA who was killed in Irag 11 December 2007.
This is a Hero WOD that has been modified to be a team WOD. Treat it as such, but as always, scale as needed
Wolf Pack:
Honey “Badger”
Teams of 3:
30 min AMRAP
30 Squat Cleans 95/75
30 Pull Ups
800m Run together

 

In honor of Navy Chief Petty Officer Mark Carter, Age 27, of Virginia Beach, VA who was killed in Irag 11 December 2007.
This is a Hero WOD that has been modified to be a team WOD. Treat it as such, but as always, scale as needed
View the workout

10202017

Function:
2×10 Front Squats
2×5 FS heavier than sets of 10

 

4RFT:
7 Power Snatches
60 Single Unders
200m Sprint

 

Performance:
3×5 FS @ 65%
2×5 FS @ 75%

 

6RFT:
7 Power Snatches 95/65
35 DU
200m Sprint
Wolf Pack:
3×5 FS @ 65%
2×5 FS @ 75%

 

6RFT:
7 Power Snatches 95/65
35 DU
200m Sprint
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10192017

Function:
Strict Press 3×3
Push Press 5×5 building in weight

 

15 min EMOM:
Min 1: 12 sit-ups
Min 2: 12 Wall Balls
Min 3: 12/10 Pull Ups

 

Performance:
Strict Press 3×3
Push Press 5×5 building in weight

 

15 min EMOM:
Min 1: 12 weighted sit-ups with WB
Min 2: 12 WB 20/14
Min 3: 12/10 Pull Ups
Wolf Pack:
Strict Press 3×3
Push Press 5×5 building in weight

 

15 min EMOM:
Min 1: 12 GHDs
Min 2: 12 WB 20/14
Min 3: 12/10 CTB
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10182017

Function:
3×10 Banded Good Mornings
5×3 Deadlifts

 

3RFT:
15 HSPU off box or Seated Dumbbell Press
20 weighted lunges
Performance:
3×10 Banded Good Mornings
5×3 DL build to 80%

 

For Time:
20 HSPU
30 weighted lunges 50/35
15 HSPU
20 weighted lunges
10 HSPU
10 weighted lunges
Wolf Pack:
3×10 Banded Good Mornings
5×3 DL build to 80%

 

For Time:
20 strict HSPU
30 weighted lunges 70/50
15 strict HSPU
20 weighted lunges
10 strict HSPU
10 weighted lunges
View the workout

10172017-Team Drag Race

Function:
3×3 Clean Pulls
5×5 Hang Power Cleans

 

Teams of 2
For Time:
200m sled drag 135/95
6 rounds:
20 TTB
10 Hang Power Cleans
200m sled drag
Performance:
3×3 Clean Pulls @ 70%
Squat Cleans
2×5 @ 70%
2×3 @ 75%
3×2 @ 80%

 

Teams of 2
For Time:
200m sled drag 135/95
6 rounds:
20 TTB
10 Hang Power Cleans 135/95
200m sled drag
Wolf Pack:
3×3 Clean Pulls @ 70%
Squat Cleans
2×5 @ 70%
2×3 @ 75%
3×2 @ 80%

 

Teams of 2
For Time:
200m sled drag 135/95
6 rounds:
20 TTB
10 Hang Power Cleans 165/115
200m sled drag
View the workout

10162017

Function:
Bench Press
5 @ 75%
3@ 85%
Heavy Single

 

3 RFT
10 Burpees
15 SDHP (sumo deadlift highpull)
20 Box Jumps
Performance:
Bench Press
5 @ 75%
3@ 85%
Heavy Single

 

3 RFT
10 Burpees
15 SDHP 95/65
20 Box Jumps 24/20
Wolf Pack:
Bench Press
5 @ 75%
3@ 85%
Heavy Single

 

3 RFT
10 Burpees
15 SDHP 95/65
20 Box Jumps 24/20
View the workout

Say Hello to Curtis P

Function:
Teams of 2:
4 rounds for time
20 alt Curtis P 95/65
30 Box Jump Overs 20/14
400m run with partner

 

*1 Curtis P= 1 Hang Clean
                       1 lunge right leg
                       1 lunge left leg
                       1 S2OH
Performance:
Teams of 2:
4 rounds for time
20 alt Curtis P 95/65
30 Box Jump Overs 20/14
400m run with partner

 

*1 Curtis P= 1 Hang Clean
                       1 lunge right leg
                       1 lunge left leg
                       1 S2OH
Wolf Pack:
Teams of 2:
4 rounds for time
20 alt Curtis P 95/65
30 Box Jump Overs 20/14
400m run with partner

 

*1 Curtis P= 1 Hang Clean
                       1 lunge right leg
                       1 lunge left leg
                       1 S2OH
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Fri-YAY!

Function:
Bulgarian Squats
3×10 each leg, with barbell

 

20 min AMRAP
15 Front Squats
12 Hanging Leg Raises
9 Push Ups

 

Performance:
Bulgarian Squats
3×10 each leg, with weighted barbell

 

20 min AMRAP
15 Front Squats 135/95
12 TTB
9 Push Ups
Wolf Pack:
Bulgarian Squats
3×10 each leg, with weighted barbell

 

20 min AMRAP
15 Front Squats 155/105
12 TTB
9 Push Ups
View the workout

Run Grace Run

Function:
Push Press
3×5 @ 60%
3×5 @ 70%
3×3 @ 75%
mini- Run Grace Run
400m Run
30 Clean & Jerks
400m Run
Performance:
Push Press
3×5 @ 60%
3×5 @ 70%
3×3 @ 75%
Run Grace Run
800m Run
30 Clean & Jerks 135/95
800m Run
Wolf Pack:
Push Press
3×5 @ 60%
3×5 @ 70%
3×3 @ 75%
Run Grace Run
800m Run
30 Clean & Jerks 135/95
800m Run
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Overhead Fran

Function:
5×5 Snatch Pull
5×5 Hang Power Snatch

 

Overhead Fran
21-15-9
OHS
Pull Ups
Performance:
3×3 Sots Press
5×5 Squat Snatch, unbroken build by feel

 

Overhead Fran
21-15-9
OHS 95/65
Pull Ups
Wolf Pack:

3×3 Sots Press
5×5 Squat Snatch, unbroken build by feel

Overhead Fran
21-15-9
OHS 95/65
Pull Ups

View the workout

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