Miracle Mile Mix: 10.08.31

For time:

Run 1/4 mile
25 KB swings - men 20k, women 16K
Run 1/4 mile
20 kipping pull ups ( sub 60 reps if JPU or APU)
Run 1/4 mile
15 Burpees
Run 1/4 mile

Post time and scaling/mods. Compare to July 7.

Ground to Overhead and Toes to Bar: 10.08.30

For time, 21/15/9 of

1. Ground to Overhead (Power C&J/Snatch/etc)

2. Toes to Bar

Weight: Men = 40KG, Women = 25KG

Spartans: add 21/15/9 pull-ups to the mix

Dessert: Heartbreak Hill

Post time and mods/scaling.

Team Play: Row & Plank - 10.08.27

MRI (Max Reps In)

20 minutes of

Pacer: Concept 2 Rower for 500 M

Everyone else: Plank position.

While rower is attempting to finish 500m, everyone else holds a plank position. Rower stops rowing if one person drops out of position.

1 minute recovery break between each row session. Try to have everyone row at least one round.

Log in total number of rounds in 20 mins for entire team. Post mods, including dropping to knees for plank position.

Dessert: Ladder drills for agility.

Push Press Volume: 10.08.26

Going Up, Not for time:

50 Push Press/Jerks

Men: 50 KG

Women: 35 KG

Dessert: 50 situps - yup - drive it home.

Post your total tonnage lifted. Compare to 6/22.

Longest Mile: 10.08.25

Very simple longest mile for time

Run 1/4 mile

25 pushups

Run 1/4 mile

25 one arm push press with 10% bodyweight, L arm

25 one arm push press with 10% bodyweight, R arm

Run 1/4 mile

25 pushups

Run 1/4 mile and call for your time.

Substitutions on 1/4 mile run include 500 meter row or 3/4 mile stationary bike.

Dessert: Statue of Liberty lunges - single arm high with 10% bodyweight.

Post your time.

Front Squat & Pushups: 10.08.24

Today's WOD, not for time.

First:

Front Squat 50% BW - 20/16/12/8/4 superset with

Pushups: 40/32/24/16/8

Then, convert to 1 RM front squat attempts - post best successful lift - also post any mods/scaling to the workout.

Similar to April 29 workout, with 1 RM substituted for consecutive reps same weight.

Lady Di - 10.08.23

Introducing Lady Di - bit of a twist on CF's Diane.

For time, 21/15/9 of

1. Bodyweight Deadlifts

2. Half bodyweight push press.

Spartan version - add an OHS to every Push Press.

Post time and any mods.