Month: February 2015

 Warm Up: – AMRAC 8

200m medball run

25 mtn climbers

25 lunges

25 pushups

Skills: – 4 X 200m sprint

Rest 3 min between

WOD: – Partner WOD – AMRAP 12

P1: 10 wallballs + 5 box jump overs

P2: hold top of pushup until P1 completes

Switch

Warm Up: – Athletes Choice

WOD : – Open WOD 15.1

AMRAP 9

15 T2B

10 Deadlifts @ 115/75

5 snatches @ 115/75

Open WOD 15.1a

In 6 min: establish a 1RM Clean & Jerk

Warm Up: – AMRAC 8

6 kb/db box step overs @ 25+/15+

6 medball clean & jerks @ 30/20

10 squats + 1 rope climb

Skills: – (A) Pistols – collect 20 in 5 mins

(B) 20 min PARTNER mobility

focus on hips/ankles – lacrosse balls / floss

(C) Pistols – collect 20 in 5 mins

WOD: – Open WOD 13.2 – AMRAP 10

Partner WOD

5 S2OH @ 115/75

10 Deadlift @ 115/75

15 box jumps @ 24/20

Warm Up: – AMRAC 8

30 DU / 90 SU

12 slow, strict squats

6 slow, strict pushups

6 pullups

Strength: – Find a heavy 3 rep OHS in 12 min

Skills: – Accumulate 5 min of L-sits in 12 min

WOD: – For Time:

Partner Angie

100 pullups

100 pushups

100 situps

100 squats

Immediately into…..

Partner Annie

50-40-30-20-10

Double unders

Situps

Warm Up: – AMRAC 8

6-8 kb/db deadlifts @ “med-heavy”

6-8 kb/db swings @ “med-heavy”

6-8 goblet squats @ “med-heavy”

6-8 double push burpee pullups

Strength: – 5 min to load into Deadlift 10RM (1/7, 2/12)

7 min to find a heavy 3 rep deadlift

Skills: – 5 sets of MAX Rep ring pushups – 10 min cap

(LC: 9/23/14)

WOD: – 5 rounds for time:

21 wallballs @ 20/14

11 C2B pullups

Warm Up: – 15 burpees

25 mtn. climbers

35 air squats

2 min stretching

Skills: – EMOM 12

1. 10 DB shoulder press  (5R/5L)

2. 15 situps

3. 5 strict pullups @ 2022

WOD: – 3 rounds for time: (LC: 9/16/13, 8/29/14)

10 clapping H/R pushups

20 T2B

30 jumping squats

Warm Up: – 30 sec of the following:

DU/SU

Squats

Burpees

Inch worm

Hollow rocks

Flutter kicks

1 min of shuttle runs – 25ft

Skills: – E:90 sec for 12 min (4 sets)

1. Rope climb + 7 heavy wall balls

2. 5 chin-ups @ 2201 + 2 box jumps @ 30+/24+

WOD: – For Time:

30 box jumps @ 30/24

30 situps

30 jumping lunges (alt. leg)

30 situps

30 back squat @ 45/30

30 situps

Warm Up: – AMRAC 8

10 snatch grip deadlifts @ bar only

10 alt leg, front racked lunges

10 kb swings @ “med”

10 jumping squats

5 min to lift & load into 55% Back Squat 1RM

WOD: – Against a running clock, perform:

EMOM 7 – Back Squat

8 x 55-60%

6 x 70-75%

4 x 80-85%

2 x 85-90%

4 x 80-85%

6 x 70-75%

8 x 55-60%

On min 8, begin & complete for total time

40 SDHP @ 65/35 

Skills: – Athletes Choice – 20 min skill/strength session

Mobility: –  6 min per leg (ankle, calf, hip flexors, etc)

Warm Up: – 2 rounds (10 min cap)

Bear Complex – bar only

1 min DU/SU

2 min mobility

Skills: –  5 min to lift & load into Clean 10RM (1/21)

 Then;

EMOM 12

1. 4 C&J @ Clean 10RM

2. 8 scapular retraction on rings

3. 30-45 sec weighted planks @ 45/25

WOD: – For Time:

Buy In: 100 situps

3 rounds:

12 C2B pullups

6 deadlifts @ 225/155

3 bar MU

Cash Out: 30 burpees

Warm Up: – AMRAC 8

5 pullups

5 pushups

5 jumping squats

5 burpee broad jumps

5 box jumps (increase height)

Strength: – 5 min load & lift into OHS 10RM

With bar loaded to 10RM perform;

2 x 8 – Rest 2 minutes between

2 x 6 – Rest 1 minute between

2 x 4 – Rest 30 sec between

WOD: –  Open WOD 12.3 – AMRAP 18

PARTNER UP !

15 box jumps @ 24/20

12 push press @ 115/75

9 T2B