Friday WOD 9/22/17

“Double Dutch”

25 Min AMRAP

200 m farmers carry 53/35 (each hand)

10 Box Jump Overs

10 Pull Ups

10 Air Squats

10 Hang Cleans (135/95)

*farmers carry does not count toward reps

*50 Double Unders every 5 minutes

*double unders or single unders do not count toward total reps

*if Double Unders come around during your farmers carry you must complete first thing coming in before proceeding


Monday WOD 9/18/17

“The Mantel Special” (programmed by Kristine Mantel)

10-9-8-7-6-5-4-3-2-1 Thrusters (95/65)

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

800 m run after round 8

600 m run after round 6

400 m run after round 4

200 m run after round 2

For example: 8 thrusters 3 box jumps 800 m run then you run again after 6 Thrusters 5 Box Jumps and you run a 600m

Friday WOD 9/15/17

Goat Day

Work on your goats… meaning work on your weaknesses. Double Unders/Pull Ups/HSPU/OHS

Spend the hour working on a couple of movements you’ve been struggling with. (Your coaches will be there to assist) Also work on mobility and recovery from a pretty tough weak of training.