2-28-17

Warm Up: – 4 min PVC / banded movements

6 min barbell warmup

Skills: Getting under the Squat Snatch 

E:90 sec for 12 min 

1-4 : 1 drop snatch + 1 hang squat snatch

5-8 :  1 hang squat snatch + 1 squat snatch

WOD: – 3 rounds for time:

35 wallballs @ 20/14

35 deadlift @ 185/125

2-27-17

Warm Up: – 2 min jump rope

800m run

5 min barbell warmup

WOD: – AMRAP 12

3 rope climbs 

12 push press @ 135/95

50 DU / 150 SU

2-24-17

Warm Up: – AMRAC 4

6 kb swings 

6 slow pushups

12 jumping squats

AMRAC 4 – Mini rounds of WOD

4 db snatch (warm to WOD #)

4 burpee box jumps-overs

WOD: –
Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Teenagers:14-15:

Boys use 35-lb. dumbbell and 24-in. box

Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54):

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbell and 24-in. box, step-ups OK

Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK

Women use 10-lb. dumbbell and 20-in. box, step-ups OK

NOTES

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

2-23-17

Warm Up: – 400m run

3 min pullup warmup

3 min HSPU warmup

6 min mobility  – athletes choice

WOD: – EMOM 24

1. 8 C2B pullups (jumping C2B)

2. 8 strict HSPU (sc: push press)

3. 12/9 cal row

4. 15 wallballs @ 20/14

2-22-17

Warm Up: – 6 min Partner warmup (ascending reps)

Burpees

Box jumps @ 24/20

6 min barbell warmup

Strength: – E:2 min for 12 min

Front Squat + Thruster + Jerk (NTE 185/125)

WOD : – "The Devil Wears ROGUE"

AMRAP 3 X 2

6 db thrusters @ 50/35

6 db S2OH

6 burpee box jump overs @ 24/20

REST 1 MIN BETWEEN AMRAPS

2-21-17

Warm Up: – 800m run

Mobility: – 90 sec banded pec distraction

90 sec banded hip distraction

90 sec calf smash (lacrosse or roller)

WOD: – 8 X 200m run

REST 90 sec between

Record fastest and slowest time

2-20-17

Warm Up: – AMRAC 5

8 kb swings

6 ring rows @ 2211

4 kb thrusters

6 min barbell warmup (+ 95/65)

Skills: – Kipping practice

WOD: – 3 Rounds for time

3 rounds "Cindy"

15 squat cleans @ 135/95

30 situps

2-18-17

Warm Up: – 500m run

2 min jump rope

5 min dynamic movements

WOD: – For Total Reps:

2 rounds:  90 sec work each station / 30 sec rest between stations. 

KB swing @ 53/35

DU / SU

OH Walking lunges @ 53/35 (sc: goblet hold)

Renegade row @ 30/15

50ft sled push (empty)

2-17-17

Warm Up: –  In 5 min complete: 12 – 9 – 6

Calorie row

Burpees over the rower
Deadlift @ 135/95
5 min lift & load for deadlift (overload, then WOD #)

WOD: – Open 11.2

MENincludes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)

WOMENincludes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)

MASTERS MENincludes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20″)

MASTERS WOMENincludes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20″)

 

DESCRIPTION

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

REQUIRED EQUIPMENT

  • Barbell (configured for 155lbs / 70kg)
  • 24″ Box

2-16-17

Warm Up: – 2 min banded movements

4 min DB warmup

4 min OH squat warmup

WOD: – Overhead Squat

1-1-1-1-1-1

Begin @ 85% & build up

Shoulder Press

1-1-1-1-1-1

Begin @ 85% & build up