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

ACO Training

WOD # 1

AMRAP in 3 mins

185lb Squat Clean and Jerk

I got 11 reps on WOD # 1

WOD # 2

4 man team

For Time :

75 Muscle Ups

100 Handstand Push Ups

150 GHD Sit ups

As a team we finished at 29:56

ACO Training

Strength

Double KB Floor Press

5-5-3-3-1-1

Two 70# KB's

WOD #1

Complete 10 Squat snatch @ 115# on last 10 rep hold for 30 secs at bottom position

rest 2 mins

Complete 10 Squat snatch @ 105# on last rep hold for 45 secs at bottom position

rest 2 mins

Complete 10 Squat snatch @ 95# on last rep hold for 60 secs at bottom position

WOD #2

AMRAP in 12 mins

8 Chest 2 bar Pull ups

8 Pistols (4 each leg)

8 Box jumps 30"

I completed 5 Full Rounds

ACO Training

Pic: Calli and I at our Kettlebell Cert this past weekend!

Skill:

10x through complex with 95 lbs (no time limit, work on crisp and strong movements)

Snatch grip Deadlift

Power Snatch

Overhead Squat

Snatch Balance

Full Snatch

Metcon:

Mid Atlantic 09

3 Rounds

10 Deadlifts 275#

50 Double Unders

GHD Situps

3 x 20 reps

ACO Training

5 Rounds

2 Power Cleans - 85% 1 RM

245,255,275,285,285

Sprint 50m @ 95%

rest 3 mins

3 Rounds

3 Muscle Ups

10 Pistols (5 each leg)

15 Double Unders Unbroken

rest 5 mins

3 Rounds

4 HSPU

8 KB Swings 70#

12 Box Jumps 20"