Month: January 2018

Warm Up: – AMRAC 6

5 ring rows –> C2B progression

5 burpee box jump + pivot down

5 long jumps

WOD: – "Open J.1"

On a 9 min running clock; with 2 minute 

intervals per set. Failure to complete the reps 

before each time cap will end the workout. Score

will be reps completed at time cap OR total 

time when the WOD is complete.

0:00 – 2:00   21 C2B pullups

  21 box jumps @ 24/20

2:00 – 4:00   15 C2B pullups

  15 box jumps @ 24/20

4:00 – 6:00   9 C2B pullups

  9 box jumps @ 24/20

6:00 – 8:00   21 pistols

  21 burpee C2B pullups

8:00 – 10:00   15 pistols

   15 burpee C2B pullups

10:00 – 12:00   9 pistols

   9 burpee C2B pullups

Warm Up: – EMOM 12

1. 20 sec windmill plank (R/L)

2. 10 1/4-turn burpees (5 R/L)

3. 40 sec jump rope

4. shuttle run

Strength: – Back Squats

5 x 5 on box set @ parallel

WOD: – For Time:

800m run

40 db snatch @ 50/35

400m run 

40 db snatch @ 50/35

200m run

40 db snatch @ 50/35

Warm Up: – AMRAC 8

10 reps of each movement:

wallballs @ 20/14

strict press @ bar weight

reverse hypers on box 

calorie row

spiderman crawl

lateral lunges

banded good mornings

banded front raises

—– 4 min barbell warmup —-–

WOD: – Time Priority "Fight Gone Bad"

3 rounds for time:

20 wallballs @ 20/14

20 SDHP @ 75/55

20 box jumps @ 24/20

20 push press @ 75/55

20 cal row

REST 1 min between rounds

Accessory: – Choose 2 movements from the 

gymnastics track and complete 30 reps

of each. 

Warm Up: – AMRAC 5

Rounds of "Cindy"

Followed by:

20 unbroken wallballs

100ft spiderman crawl

1 min loaded squat / ankle mobility

Skill: – Pistol progressions

WOD: – AMRAP 12

8 C2B pullups

12 alt. leg pistols

Accessory: – In as few sets as possible; NFT

100 abmat situps

100 pushups

Warm Up: – 10 min PVC / barbell movements

WOD: – For Heaviest loads

5 – 4 – 3 – 2 – 1 

Snatch

Clean & Jerk

Warm Up: – AMRAC 6

200m run

12 jumping air squats 

6 burpees

Then; 6 min barbell warmup

WOD: – Complete all reps

A. EMOM 10

6 thrusters 

Rest 4 min / adjust bar weight

B. EMOM 12

Alternate each minute

Shuttle Run

10 Deadlift @ 185/135

Warm Up: – Run or Row 3 min

5 min kb warmup – Partner & share kb's

WOD: – For Time

30 T2B

200m double kb carry (Farmers) @ 53/35

20 T2B

100m double kb carry (Front rack) @ 53/35

10 T2B

100m double kb carry (Overhead) @ 53/35

Accessory: – NFT

Accumulate reps

50 banded pull-aparts

50 banded face pulls

Warm Up: – EMOM 8

1. 12/9 cal row

2. 10 burpees

3. 15 kb SDHP @ NTE 44/35

4. 50ft duck walk + 5 jumping air squats

Strength: – In a 20 min window, NFT

15 – 9 – 6

Strict Press @ 80% 

Weighted Strict pullups 

WOD: – For Time

1000m row

50 air squats 

50 kb swings @ 53/35

50 hip extensions

500m row

Warm Up: – Run/Row/Jump for 3 min

2 rounds in 8 min

5 S/A kb swings NTE 44/26 (R/L)

5 S/A kb thrusters NTE 44/26 (R/L)

60 sec banded rack stretch (R/L)

Strength: – Thrusters

10 – 5 – 3    AHAP

WOD: – 3 rounds for time:

100 DU

25 GHD situps 

16 alt. arm hanging hip touches

Warm Up: – AMRAC 8

10 medball lunges w/twist

10 barbell good mornings

10 barbell strict press

10 shoulder taps / HS hold

—— 5 min barbell warmup ——

WOD: – AMRAP 12

7 burpees OT bar

7 power cleans @ 155/105

7 HSPU

Accessory: – NFT

3 x 15 banded pull downs w/PVC

2 x 10 GHD paddles