Warm Up: – 800m run
20 Pullups
30 OH plate lunges @ 45/25
Skills: – Vaulting (lazy, side, dash, monkey/kong)
WOD: – Games Individual WOD # 7
MU Biathlon (20 min cap)
For Time:
400m run
18 MU
400m run
15 MU
400m run
12 MU
*Each time the athlete breaks a set of muscle-ups they must run a bridge lap
Warm Up: – AMRAC 2 – DU
AMRAC 2 – Dips (rings/matador)
Every 30 sec for 3 min : side plank hold
400m run
Skills: – Handstand work – 20 min
WOD: – Games Individual WOD # 10
“Push Pull”
For time of:
7 handstand push-ups (deficit for men)
50-foot sled pull
8 deficit handstand push-ups
50-foot sled pull
9 deficit handstand push-ups
50-foot sled pull
10 deficit handstand push-ups
50-foot sled pull
Each round the deficit for the strict handstand push-ups increases. No kipping.
Time Cap: 11 minutes
Warm Up: – AMRAC 8
Bridge run
10 jumping squats
5 burpee pullups
Strength: – Back Squat: 8-6-4-2-1
(Last comp: 7/9/14)
Start @ +5lbs from previous attempt
OR @ 75% bodyweight (sc: 50-60%)
Increase each set by 15% of last set
Once completed, start over +10lbs
Repeat until failure
WOD: – 2014 Games Individual WOD # 9
For time:
1 squat clean (125 / 50 lb.)
1 squat clean (130 / 55 lb.)
1 squat clean (135 / 60 lb.)
1 squat clean (140 / 65 lb.)
1 squat clean (145 / 70 lb.)
Time Cap: 2 minutes
For time:
1 squat clean (150 / 75 lb.)
1 squat clean (155 / 80 lb.)
1 squat clean (160 / 85 lb.)
1 squat clean (165 / 90 lb.)
1 squat clean (170 / 95 lb.)
Time Cap: 3 minutes
For time:
1 squat clean (175 / 100 lb.)
1 squat clean (180 / 105 lb.)
1 squat clean (185 / 110 lb.)
1 squat clean (190 / 115 lb.)
1 squat clean (195 / 120 lb.)
Time Cap: 4 minutes
Warm Up: – AMRAC 8
10 kb swings
10 dips
10 pullups
2 bar MU attempts
Strength: – Snatch: 5-4-3-2-1
Start @ 50% (scale to 25-30%)
Increase each set by 15% of last set
Upon completion of all sets, start over +10lbs
Repeat until failure
WOD: – 2014 Games Individual WOD #6
21-15-9 Complex
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Warm Up: – Athletes Choice (get warm for Cures WOD)
WOD: – “Hope for Cures”
3 rounds for total reps:
1 min at each station for 5 min (5 stations)
1 min rest after each round
Burpees
Power Snatch @ 75
Box Jumps @ 24″
Thrusters @ 75
C2B Pullups
Warm Up: – 3 rounds NFT
30 squats
“Burgener” x 3’s
20 pushups
Skills: – Snatch drills – 20 min
WOD: – “Fran-frickin-tastic” – For Time:
21-15-9
Thrusters @ 75/45
Pullups
21-15-9
Thrusters @ 45/30
Jumping pullups
21-15-9
Air squats
Ring rows
Warm Up: – PARTNER UP!
1 min each, ascending reps and alternating
partners after reps are matched
SP
FS
PP
BS
Pushups
Pullups
PARTNER WOD # 1 – Best of two attempts:
For Time:
Each teammate must complete the following:
25ft sled press @ 180/135
25ft sled pull (arm over arm) @ 180/135
PARTNER WOD # 2 – AMRAP 10
50ft human wheel barrow
10 body-blasters (burpee,pullup,K2E)
50ft reverse walking lunges
Warm Up: – AMRAC 8
100 DU/300 SU
20 jumping squats
6 box jump overs
Strength: – Front Squat: 8-6-4-2-1
Start @ 60% bodyweight (sc: 45-50%)
Increase each set by 15%
Upon completion of all sets, start over +10lbs
Repeat until failure of a set
WOD: – AMRAP 20
185lb Hang clean , 3 reps
Ring dips, 6 reps
Box jumps. 9 reps
DU, 27 reps
Warm Up: – AMRAC 8
8 kb/db swings
8 alt arm kb/db thrusters (same as above)
Bridge run (jog down, sprint back)
Skills: – AMRAC 7 – Archer pushups / ring pushups
AMRAC 7 – Ring L-sits
WOD: – Add weight each set:
Clean & Jerk : 1-1-1-1-1
Power Clean : 3-3-3-3-3
Deadlift : 5-5-5-5-5
Warm Up: – 3 rounds NFT
“Burgener” X 3’s
10 shoulder press
10 back squat
10 pullups
Skills: – Bar MU practice – 15 min
WOD: – 2 rounds for time:
15 Snatch @ M:125/95/75 F:95/65/45
15 HSPU
