Month: March 2014

Warm Up: – 8 min athletes choice

Skill WOD: – On-Ramp WOD # 12

200m run

15-12-9

Squats

Pushups

Ring Rows

200m run

WOD: – Each sprint is for time:

100m sprints X 10 (scale to 50m)

Rest 1 min between sprints

Warm Up: – 2 min squats

2 min mtn climbers

2 min situps

2 min single unders

WOD: – Partner “Gut-check”

50 twisty toss situps

50 T2B

50 Wall balls

50 walking lunges

50 jumping pullups

50 box jumps

Competition Team

Warm Up: – 1/2 “Angie”

Skills: – DU practice – 12 min

OTBox burpees

Strength: – 50m partner carries

WOD: – 2013 Ruckus WOD # 1

Complete the prescribed repetitions of each exercise before

moving on to the next exercise in the prescribed order:

Team Buy-In = Burpees (Scaled35)
1. 40 Kettlebell swings (Scaled 35/20)
2. 30 SDHP (Scaled 65/45)
3. 20 Slam balls (Scaled 20/15)
4. 10 Ground-to-Overhead (Scaled 95/65)
Team Cash Out = 50m bear crawl 

* All team members are to begin with burpees at the same time, but each member must have completed their individual burpees before the team can move on
* The middle four drills (1-4) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 50m to finish. Time stops when last team member has crossed finish line.

Warm Up: – AMRAC 8

15 kb swings

15 pushups

15 jumping squats

Strength: – Deadlift: 5X5 @ M: 175/205/225

    F: 145/175/195

Weighted Dips: 5X5 @ athletes choice

WOD: – OPEN WOD 14.5

21-18-15-12-9-6-3

Thrusters @ 95/65

Bar facing burpees

Warm Up: – AMRAC 8

“Burgener” using 5’s

10 jumping squats

10 pullups

Strength: – OHS – 3RM in 20 min

WOD: – 3 rounds for time:

8 man-makers @ 30/10

12 T2B

16 H/R pushups

*Last completed: 9/5/13*

Warm Up: – 2 rounds

30 squats

20 situps

10 kb/db windmills

5 skin the cats / 10 dislocates

Skills+Mobility: – OHS practice 

shoulder/ hip mob

WOD: – AMRAP 13

10 box jumps

10 front squats NTE 75

*Last completed: 7/19/13*

Warm Up: – AMRAC 8

10 db shoulder press

10 db push press

10 goblet squats

Strength: – Push Jerk – 3RM in 20 min

WOD: – “Annie”

50-40-30-20-10

Double Unders

Sit-ups

*Last complete: 1/11/14*

Warm Up: – 3 rounds

“Burgener” using 3’s

7 pullups

7 HSPU

Bridge run

Skills: – Turkish Get-ups

5L / 5R X 2 (+weight on 2nd set)

WOD: – 5 rounds for time:

6 snatches @ 75/45

10 pullups

200m run

*Last completed: 9/19/13*

Warm Up: – TEAM WU: Teams of 4

T1&2: 600m medball run

T3&4: 25 burpees, then SU 

Switch when T1&2 complete 600m

WOD: – 3 rounds for time

200m run

10 box jumps

10 burpees 

10 pullups

COMPETITION TEAM

Warm Up: – 1/4 “Angie”

Skills: – Box Jump rebounds

DU timing

Strength: – 400m partner sled pull @ 225

WOD: – Partners – AMRAP 20

Partner 200m run

8 turkish get-ups @ 53/44

12 box jumps @ 24/20

16 pushups

20 slam balls

*every 5 min complete a 200m partner

run, then continue with AMRAP*

Warm Up: – “Follow the leader”

Skills: – MU transitions 5-5-5-5-5

Deep dips 5-5-5-5-5

WOD: – OPEN WOD 14.4

AMRAP rounds and reps – 14 min

60 calorie row (60 SHDP @45/30)

50 T2B

40 Wallballs @ 20/14

30 cleans @ 135/95

20 MU

Warm Up: – 3 rounds

200m run

20 pushups

10 alt. direction 180’s

Skills: – “Field Day”

WOD: – EMOM 13

E: 20 OH plate lunges @ 45/25

O: 30 flutter kicks