9-30-14
Warm Up: – 2 rounds NFT
200m run
20 alt. arm db/kb snatches @ “medium”
10 strict pullups
Strength: – Cleans – 3RM in 20 min
WOD: – 3 rounds for time:
Carrying 45/25# ; complete a 400m run
beginning with 30 OH plate lunges
Warm Up: – 2 rounds NFT
200m run
20 alt. arm db/kb snatches @ “medium”
10 strict pullups
Strength: – Cleans – 3RM in 20 min
WOD: – 3 rounds for time:
Carrying 45/25# ; complete a 400m run
beginning with 30 OH plate lunges
Warm Up: – AMRAC 8
5 wallballs
5 burpee knee tucks
5 pullups
5 L-arm medball step-ups @ 20″
5 R-arm medball step-ups @ 20″
Skills: – In as few sets as possible complete:
40 Ring Dips
40 Ring Rows (elevated feet if possible)
WOD: – 5 rounds for time:
10 strict HSPU
20 GHD situps
Warm Up: – 2 rounds NFT
50 DU / 150 SU
1 max hold hanging L-sit
12 burpee knee tucks
Skills: – Standing broad jumps
4 attempts for longest jump
WOD: – AMRAP 12
200m run
25 pushups
50ft OH plate lunges @ 45/25
Warm Up: – @ Bar only complete 1 min of each:
Push Press
Push Jerk
Back Squat
Power Clean
Front Squat
Then; 2 bridge sprints
Strength: – EMOM 10
1 C&J + 2 Back Squats
M: 135/115/95
F: 105/85/65
WOD: – For Time:
70 situps
60 jumping lunges
50 pullups
40 pushups
30 K2E
20 box jumps
10 burpee broad jumps
Warm Up: – 2 rounds NFT
20 burpees
20 box jumps
Skills: – In 15 min complete:
3 rounds:
20 pistols
10 back extensions
5 handstands
WOD: – Last Completed: 8/5/13
AMRAP 12
25 DU / 50 SU
10 medball toss situps
Warm Up: – AMRAC 8
8 wall balls @ 20/14
8 pullups
25 DU / 50 SU
Skills: – In 15 min complete 5 rounds:
Max rep ring pushups
Max hold L-sit (ring,box,floor)
WOD: – Last Completed: 9/3/13
F2S: SP – 1 – 1 – 1 – 1 – 1
F2S: PP – 3 – 3 – 3 – 3 – 3
F2S: PJ – 5 – 5 – 5 – 5 – 5
Warm Up: – AMRAC 8
10 alt arm kb cleans
10 goblet squats
10 alt arm kb snatches
Mobility: – 1 min each shoulder:
kb shoulder distractions
OH banded elbow stretch
Strength: – In 12 min: Build to a heavy 2 rep thruster
WOD: – EMOM 20
2 Cleans ( build as you go )
Warm Up: – Partner Up & complete:
800m medball run
30 pullups (5 at a time)
Skills: – Situps – 3 positions
WOD: – AMRAP 8
8 pushups
10 pullups
12 situps
Warm Up: – AMRAC 8
8 pullups
8 medball cleans
Bridge run
Skills: – Ring MU – 15 min practice
Athletes must complete 500m row
during MU practice
WOD: – For Time:
21 Deadlifts @ 225/145
400m run
18 Deadlifts @ 225/145
400m run
15 Deadlifts @ 225/145
400m run
12 Deadlifts @ 225/145
400m run
Warm Up: – Bear complex @ bar only
5 strict HSPU
30 sec L-sit in ring support
5 narrow grip OHS
Strength: – OHS – 3RM in 20 min
WOD: – E:90sec for 18 min
1. 50ft shuttle sprint
10 kb swings @ “tough”
2. 10 burpee broad jumps
