ACO Training

WOD 1

Row 20 cal

20 2 KB Push Press 53#

50 Double Unders

20 Box Jumps 30"

20 Wall ball 14# 12 ft target

20 Bench Press 135#

3 Rope Climbs

4 man team finished in 14:01

WOD 2

3 Rounds

10 Power Cleans 205#

10 Ring Dips

ACO Training

Pic: 818 Challenge at my box last weekend!

Strength

Split Jerk

1-1-1-1-1

185,205,225,245,250

WOD 1

2 Rounds

Half Flight Simulator

Unbroken Double Unders

5,10,15,20,25,20,15,10,5

WOD 2

2 min time limit

10 BWT OHS unbroken

20 Chest 2 Bar pull ups

30 GHD sit ups

ACO Training

Pic: The group that took on FGB 5 from my box!

Strength

Snatch Pulls

3-3-3-3-3

185,205,225,245,265

WOD:

A1 30 unbroken wall balls x 3 20# 10ft target

A2 KBS 70# - 30 sec unbroken x 3

B1 row 45 sec @ 95% x 4

B2 12 unbroken T2B x 4