9-29-17
Warm Up: – EMOM 9
1. Row 12/9 cal
2. 15 kb swings
3. 15 unbroken wallballs
Conditioning: – 5 x 200m runs
Team WOD: – "CrossFit Baseball"
Warm Up: – EMOM 9
1. Row 12/9 cal
2. 15 kb swings
3. 15 unbroken wallballs
Conditioning: – 5 x 200m runs
Team WOD: – "CrossFit Baseball"
Warm Up: – Run or Row 3 minutes
WOD: – Front Squat 1RM
Building no more than 20#
E:2 reps:
Sled push 100ft @ +90/45
Warm Up: – Run 1 mile in less than 12 minutes
Then; 5 min barbell warmup
Partner WOD: – 2017 Team Series Event #1
For Time
9 – 15 – 21
Synchronized Thrusters @ 95/65
Snychronized Burpees OTB
Core Conditioning: – Accumulate reps NFT
50 weighted Russian twists @ 25+/15+
50 T2B
Warm Up: – 3 rounds of rowing 100m: O/U burpee penalty
EMOM 6
O: 3 slow strict press + 5 good mornings
E: 3 inch worms + 5 wallballs @ 30/20
WOD: – For Time:
21 push press @ 75% BW
42 cal row
15 push press @ 75% BW
30 cal row
9 push press @ 75% BW
18 cal row
Core Conditioning: – 50 reps each NFT
Weighted situps @ 45/35
GHD hip extensions @ 25/15
Warm Up: – Run or Row 3 min
2 rounds:
5 ring transitions
5 broad jumps
5 wall balls
5 roll over V-sits
5 triple ext + high pull @ BAR
Strength: – E:90 sec for 20 min
Hang squat snatch
* begin @ 45-50% 1RM
WOD: – 3 rounds for time:
25 GHD situps
100m KB chest carry @ 80/70
Warm Up: – AMRAC 6
5 banded pull-aparts + OHS
10 kb swings NTE 44/26
15 sec HS hold
20 sec DU / SU
— 6 min barbell warmup —
WOD: – For Total Reps
AMRAP 5
7 deadlift @ 185/135
7 Strict HSPU
REST 3 min
AMRAP 5
7 OHS @ 95/65
21 DU
REST 3 min
AMRAP 5
7 box jumps @ 30/24
14 kb swings @ 53/35
Warm Up: – Run OR Row 3 min
AMRAC 5
5 jumping ring dips
20 sec DU/SU
5 box jumps
WOD: – AMRAP 15
200m run
10 burpee box jump overs @ 24/20
10 GHD situps
Strength: – 3 Rounds NFT
Max set STRICT ring dips
100m double KB OH carry @ 53/35
Warm Up: – AMRAC 6
5 wallballs @ 30/20
5 pullups
5 burpees
5 min barbell warmup
Strength: – Back Squat
5 X 5 @ BW
WOD: – "Fran" (LC: 10/4/16)
21 – 15 – 9
Thrusters @ 95/65
Pullups
Warm Up: – AMRAC 6
4 inch worms
8 rope pullups
10 superman rocks
12 walking lunges
Skills: – Rope climb / K2E skill transfer
WOD: – For Time
50 GHD hip extensions
5 rope climbs (sc: 5:1 Knees to chest)
40 Goodmornings @ 45/35
4 rope climbs
30 GHD hip extensions
3 rope climbs
20 Goodmornings @ 45/35
2 rope climbs
10 GHD hip extensions
1 rope climb
Warm Up: – 2 min PVC warmup
90 sec Tricep Smash
5 min barbell warmup
WOD: – E:90 sec for as long as possible
1 Clean & Jerk
If C&J < 135, begin @ bar / add 5# each round
If C&J < 200, begin @ bar / add 10# each round
If C&J > 225, begin @ 95/65 / add 10# each round
If C&J > 265, begin @ 135/95 / add 10 # each round
Core Conditioning: – 3 rounds NFT
20 S/A Medball OH squats @ 20/14
Max L-sit hold
