TRAINER WOD

Trainer WOD

Teams Of 2 With Simon

3 Rds

1 MU

3 Back Squat 255#

6 Thruster 155#

9 Burpee

Time : 9:50

PROWLER + DEATH SQUAD CHALLENGE

Death Squad Challenge
3RM DeadLift
320# x 3
360# x 3

Prowler 
100m x 4 (4 Plates)
29 / 1.08 / 1.04 / 1.00

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch
155# x 1  x 5
166# x 1  

Snatch Balance
205# x 1
225# x 1
245# F

OTM 10 Mins
21 DU
3 Thruster 160#

Score = DNF 8

TEAM WOD

Partnered With Tattoo

Teams Of 2

20Mins
Front Rack 140#
AMRAP
21 DU
15 KBS 36Kg
9 Burpee

Score = 7 Rds

DEATH SQUAD CHALLENGE

8 Mins
Odd Minute Max Thruster 
Even Minute Max Burpee Over Bar

Score = 86

CLEAN COMPLEX + BACK SQUAT + WOD

Clean + Hang Clean + Jerk
185 x 1 x 5
196# x 1

Back Squat 
250# x 3 x 3

3 Rds (12mins cut)
5 MU
15 WallBall 12 Kg
400m

Time : DNF 400m to go

LEVEL 1 TRAINER WOD

Level 1 ReeBok CrossFit Sentinel Downtown


OTM 10 Mins
3 Front Squat 195#
3 HSPU

LEVEL 1 TRAINER WOD

Level 1 ReeBok CrossFit Sentinel DownTown

3 Rds
300m Row
20 WallBall 20#
10 Pull Up

Time : 7:52

PROWLERS

6 Rds (5 Plates)
50m Prowler + 100m

42 / 54 / 59 / 48 / 50 / 48

SNATCH COMPLEX + SNATCH BALANCE + WOD

Snatch + Hang Snatch 
155# x 1 x 6

Snatch Balance
185# x 1  x 3

3 Rds
400m
21 Wallball 12Kg
12 Pull Up

Score = DNF 21 WallBalls + 12 Pull up to go (12mins)

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk
225# x 1
245# x 1
235# x 1

Back Squat 
315# x 3
326# x 3

OTM 10mins (G)
7 Burpee
15 DU

Score = DNF 26

FRONT SQUAT + GOOD MORNING

90 Sec AMRAP Back Squat 230# (x 2 Ring Dip)
Score = 19
38 Ring Dip 1 Break

Front Squat 
225# x 3
245# x 3
256# x 3

Good Morning
135# x 3 x 3

Abs

TEAM WOD

Team With Magnum + Lycan

Teams Of 3
100 HSPU
150 KBS 36Kg
200 WallBall 12Kg

Time : 32:33

Back Squat 
230# x 20

CLEAN + HANG CLEAN + JERK + BACK SQUAT + WOD

Clean + Hang Clean + Jerk
185# x 1  x 6

Back Squat 
230# x 3 x 2

OTM 10Mins
3 Thruster 151#
2 MU

Score = DNF 4

SEA COACHES SUMMIT

SEA Coaches Summit 

1 Nov - 3 Nov 2013