2-28-14

Warm Up – 300m row

30 dislocates

30 pullups

30 pushups

300 SU / 150 DU

Mobility: – 10 min shoulder / hip smash

Burgener using 3’s

WOD: – 14.1 Open WOD

10 min AMRAP

For total rounds and reps

30 DU

75lb Power snatch @ 75/55

WORKOUT 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Equipment
• Jump rope 
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 35 kg for the Men, 25 kg for the Women, 30 kg for the Masters Men, 20 kg for the Masters Women.

2-27-14

Warm Up: – 400m medball run

Then; 2 rounds of the following:

20 alt leg pistols

20 kb swings @ “medium”

20 medball situps

Skills: – 10 min Clean practice

10 min MU transition drills

WOD: – Clock set to 12 min: count reps

“FORE!”

4 min of C&J @ 135

4 min SDHP @ 75/45

4 min of burpees

2-26-14

Warm Up: – Burgener using 5’s

50 wall balls

40 pullups

30 pistols

WOD: – “Bear Complex”

5 ROUNDS:

Power Clean

Front Squat

Push Press

Back Squat 

Push Press

Complete sequence 7 times 

in order, without dropping the bar.

This is one round.

Start light and ADD weight each 

round.  No time on this one.

2-25-14

Warm Up: – AMRAC 8

8 box jumps

8 DB shoulder press @ “medium”

8 OH plate lunges @ 45/25

Skills: – S/A Handstands – 10 min AMRAC

WOD: – Partner WOD: For Time

Teams must complete the following:

1000 SU / 350 DU 

(P1 jumps while P2 does pushups)

(each pushup takes 1 sec off of final time)

200 jumping squats

2-24-14

Warm Up: – AMRAC 8

10 pullups

10 kb swings @ “medium”

Bridge sprint

Strength: – Shoulder Press – 5RM in 20 min

WOD: – 5 rounds for time:

50m bear crawl

5 “4-position” box jumps

2-21-14

Warm Up: – 800m run

25 medball situps

25 wallballs

25 jumping squats

Strength: – Back Squat 5RM in 15 min

then, 3 X 7 @ 85% in 10 min

WOD: – AMRAP 7

5 TU/DU

3 Thrusters @ 185

2-20-14

Warm Up: – 3 rounds NFT

40 squats

20 pushups

10 hang cleans @ 75/45

Skills: – In 12 min, AMRAC

Beg – T2B

Int – T2Rings

Adv – T2Rings + max hold

inverted hang

WOD: – For Time:

50 pullups

115lb squat clean X 50 reps

50 pullups

2-19-14

Warm Up: – 400m run

30 wall balls

“Burgener” using 5’s

Strength: – Snatch – 5RM in 15 min

WOD: – Clock set for 9 min, running continuously

2 min of the following:

Burpees

Butterfly medball situps 

Inverted burpees

1 min of the following:

Burpees

Butterfly medball situps

Inverted burpees

2-18-14

Warm Up: – 2 rounds NFT

8 KB/DB windmills (4L/4R)

10 HSPU

12 Pullups

Skills: – 15 min DU practice

WOD: – 3 rounds for time:

115lb push press X 21

3 legless rope climbs

27 straight-leg medball situps

2-17-14

Warm Up: – Funky Fast 800m 

15 kb swings @ “medium”

15 kb swings @ “heavy”

15 T2B

Strength: – Deadlift 5RM in 20 min

WOD: – 7 rounds for time:

3 C&J @ 50% DL 5RM

9 box jumps