TOTAL LUNAR ECLIPSE DAY Monday 8.21.2017 Every minute on the minute complete the following movements: 10 rep buy in of air squats at top of every minute! Then, in remaining time of each minute : Death by Push Jerk 185/125 RD 1 = 1 rep RD 2 = 2 reps
Saturday 8.19.2017 Olympic Lifting 8am-9am Mobility- ROM WOD 9am-9:30am Open Gym 9:30am-12pm
Friday 8.18.2017 Rope Ascent 15-ft 20 Inverted Box Push ups Rope Ascent 15-ft 15 Inverted Box Push ups Rope Ascent 15-ft 10 Inverted Box Push ups Time Cap: 12-minutes
Thursday 8.17.2017 For time: • Row 500m • 40 Air Squats • 30 Sit-ups • 20 Push-ups • 10 Pull-ups TIME CAP: 8-minutes
Wednesday 8.16.2017 Using a 6-sided dice to select your movement, complete as many reps as possible within each minute of work: PLAY 14 Rounds 1:00-min of work :30-seconds rest while athletes are rolling dice to select next movement 1= Burpee 2= Plate Squat 45-lbs/25-lbs (held in front of the body)
Tuesday 8.15.2017 Complete as many rounds and reps as possible in 10-minutes Run 400m Thruster 20-reps, 45-lbs/35-lbs
Monday 8.14.2017 6 Rounds KB Deadlift 12-reps KB Sumo Deadlift High Pull 9-reps KB Push Press 6-reps For load and time. **Use one kettlebell and execute one round on the right arm. Then execute the next round on the left arm. TIME CAP: 10-minutes
Sunday 8.13.2017 Rest Day Closed
Saturday 8.12.2017 Olympic Lifting 8:00am-9:00am Mobility 9:00-9:30am Open Gym 9:30am-12:00pm
Friday 8.11.2017 Teams of 2 2 rounds of: 15/10-cal. Assault Bike 8-10-12 reps of partner deadlifts Bar Unevenly Loaded with 370-lbs -4×45-lbs on mens side -3×45 +10-lbs on women side Time Cap: 16-minutes ***Each team member must complete the assigned assault bike cals before moving on to the deadlifts together.