11-30-18
Warm Up: – EMOM 9
1: DU/SU
2: burpee pullups
3: plate G2OH + OH lunges
—– barbell warmup —–
WOD: – AMRAP 22
Buy In: 300 DU / 600 SU
2 rounds Cindy
1 round DT
Warm Up: – EMOM 9
1: DU/SU
2: burpee pullups
3: plate G2OH + OH lunges
—– barbell warmup —–
WOD: – AMRAP 22
Buy In: 300 DU / 600 SU
2 rounds Cindy
1 round DT
Warm Up: – AMRAC 8
10 PVC pass throughs
10 alt. box step ups
10 kip swings
10 sec HS hold —> hold to descent
10 alt leg candlesticks
— Barbell warmup & load —
WOD: – 3 rounds for time (15 min cap)
3 hang power snatch @ 155/105
6 strict HSPU
9 box jumps @ 30/24
12 T2B
15 cal bike or row
Accessory: – 2 x 15 Banded face pulls
2 x 15 Prone pvc ROM drill
Warm Up: – AMRAC 5
5 kang squats
5 1&1/4 .back squats
5 inch worms
10 cal bike or row
WOD: – A. Back Squat
5 x 8
B. Bulgarian Split Squats
3 x 10 each leg
Accessory: – 2 min pigeon pose R/L
10 min bike or row (moderate pace)
Warm Up: – AMRAC 7
5 jumping squats
5 T2B
10 sec HS hold
10 mtn climbers
15 cal bike/row
— Barbell warmup —
WOD: – AMRAP 10
10 squat cleans @ 95/65
10 C2B pullups
Accessory: – 3 rounds NFT
15 kneeling leg extensions
UB GHD hip extensions NTE 20
30 banded pull aparts
Warm Up: – EMOM 9
1: 45 sec rowing
2: AMRAC burpees
3: Alt Each Round:
Duck walk OR Balance squat
Lunges + Air squat
Bear crawl
WOD: – For Time:
Run 1 mile
75 air squats
Row 800m
25 pullups
Bike 1 mile
25 burpees
Row 800m
75 situps
Run 1 mile
Cool Down: – 3 rounds NFT
NTE 20 UB hip extensions
30 banded pull aparts
Warm Up: – Spend 8 min warming up to WOD movements
WOD: – “Turkey Day Massacre”
In teams of 3, which will be picked out of a hat, you will have 40 minutes to accumulate as many points as possible by completing the following movements:
Gymnastics Movements:
20 sit ups = 5pts
1 rope climb = 5pts
10 pull ups = 5pts
20 push ups= 5pts
20 dips (ring or matador) = 10pts
50 air squats = 10pts
25 box jumps = 10 pts
15 HSPU = 15 pts
5 muscle ups = 15pts
5 wall climbs = 15pts
25ft HS walk = 15pts
————————————
Cardio Component
800m weighted run (15/10) = 10pts
1000m row = 10pts
1.5 mile bike = 10pts
————————————
Barbell / Weighted movements
(96/65) = 1pt per rep
This can be anything- power clean, snatch, sdhp, deadlift, front squat, back squat, push press, jerk, etc.
20 kb swings (53/35) = 10pts
10 turkish get-ups (44/26) = 15pts
12 d-ball over the shoulder @ 90/50 = 10 pts
————————————
* Team member 1 will be completing a cardio component
* Team member 2 will be completing AMRAP barbell movements
* Team member 3 will be completing AMRAP gymnastics movements
**Once team member 1 returns from the run/row, the team will rotate responsibilities**
It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.
Warm Up: – AMRAC 7
3 inch worms
6 muscle cleans
9 cal row
50ft. Lunge + lunge + squat
—– Barbell warmup —–
WOD: – Partner and complete
0:00 – 4:00 Cal Bike OR Row
4:00 – 7:00 Find a 1RM hang clean
7:00 – 10:00 Max rep FS w/ hang clean 1RM
10:00 – 13:00 Max rep deadlift w/same weight
Cool Down: – 3 min freestyle jump rope
Warm Up: – 3 rounds in 8 min
8 hanging hip touches
10 sec HS hold
10 jumping lunges
8 ring rows
—– Barbell warmup —–
WOD: – For Time
1, 2, 3 , to 10
Clean & Jerk @ 155/105
Complete 1 round of Cindy between each set
Cool Down: – Coachs choice
Warm Up: – AMRAC 8
5 S/L deadlifts R/L @ 25/15
5 devils press @ 25/15
5 roll to Vsit
10 db floor press @ 25/15
WOD: – 4 rounds for time:
10 dball OTS @ 90/50
15 GHD situps
20 floor press @ 135/75
Cool Down: – 90 sec banded lat stretch R/L
90 sec couch stretch R/L
Warm Up: – Rev. Tabata Bike/Row/Jump
10 sec HARD / 20 sec EASY
Followed by AMRAC 5
20 high knees
10 burpees
5 TU/DU
WOD: – Partner & complete For Time
50 – 40 – 30 – 20 – 10
Bike Cal or Row Calories
Accessory: – 3×10-12 Strict T2B
