Warm Up: – AMRAC 8
10 cal bike or row
5 hang muscle snatch
5 BTN snatch grip press
5 OHS
3 kip swings + 1 pullup
—– PVC / Barbell warmup —–
WOD: – A. 3 position snatch
1 – 1 – 1 – 1 – 1
B. Back Squat @ final from A
2 x 10
C. Muscle Snatch
2 x 10
Warm Up: – 8 min dynamic warmup with DB @ 30/20
WOD: – Partner up & complete For Time:
Both partners must complete Jump Rope portions:
50 DU (100 SU)
30 squat cleans @ 155/105
40 DU (80 SU)
60 HSPU
30 DU (60 SU)
90 pullups
20 DU (40 SU)
120 db snatch @ 50/35
10 DU (20 SU)
150 GHD situps
Warm Up: – EMOM 9
1: 45 sec DU/SU
2: 5 devils press @ 25/15 + 5 roll to Vsit
3: 50ft banded monster walk (minimum 40 sec)
—– Barbell wamup —–
WOD: – “Bang Bang”
AMRAP 6 X 2 (3 min rest between)
Wallballs ascending by 5’s @ 20/14
Deadlift ascending by 2’s @ 275/205
Cheat Sheet Scores: R1=7, R2=21, R3=42, R4=70
Accessory: – 2 RNFT
1 min D-ball hug @ 90/50
30 banded tricep pulldowns
Warm Up: – AMRAC 6
5 db high pulls + 5 db snatch R/L
10 cal bike or row
5 T2B
10 sec pullup or ring row
—– Barbell warmup —–
Strength: – EMOM 8
Power snatch + OHS
WOD: – For Time
15 – 12 – 9 – 6 – 3
Power snatch @ 115/75
Bar facing burpees
Warm Up: – AMRAC 6
5 kip swings
15 plyo skiers
5 reverse lunges R/L
10 reverse grip shoulder press
—– Barbell Warmup —–
HERO WOD: – “Foo”
AMRAP 20
Buy In: 13 Bench Press @ 170/125
7 C2B pullups
77 DU
2 squat clean thrusters @ 170/125
28 abmat situps
Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.
Courtesy of WODWELL.com
Warm Up: – Tabata Jump Rope
Followed by AMRAC 6
20 high knees
20 butt kicks
15 band pull aparts
5 burpee step ups
WOD: – EMOM 30
1: 18/15 Cal row or bike
2: 10 burpee box jump overs @ 24/20
3: REST
Goal: Completion (Score by reps missed)
Cool Down: – 3 min foam roll spine
90 sec “doorway” pec stretch
Warm Up: – EMOM 8
Odds: 3 inch worms + HS kick ups
Evens: 30 DU/SU + 5 strict T2B
Core Conditioning: – 8 rounds
30 sec ON / 30 sec OFF
Double KB/DB OH hold
WOD: – Tabata Mashup
20 sec ON / 10 sec OFF (alternate movements)
Situps
Dball OTS @ 90/50
Air Squats
Cool Down: – Jog 800m
Warm Up: – Spend 10 min warming up to WOD movements. Choose your weights and have some fun!
For Time – Performed like the song….
1 Power snatch @ 155/105
2 Bar muscle-ups
3 Clean & Jerks @ 155/105
4 Ring dips
5 Burpee box jump overs @ 24/20
6 K2E
7 KB swings @ 70/53
8 Wallballs @ 30/20
9 Deadlift @ 155/105
10 Calorie Bike
11 Back squats @ 155/105
12 Deficit HSPU @ 8/4″
Warm Up: – AMRAC 6
10 banded pull aparts
10 banded shoulder press (5R/5L)
10 sec L-sit hold
20 sec DU/SU
—- 4 min barbell warmup —-
WOD: – For Heaviest Load
1 – 1 – 1 – 1 – 1
2 push press + 2 push jerk
Accessory: – 2 RNFT; supersets
15 kb/db floor press
15 banded trunk twists
15/10 cal bike sprint
Warm Up: – 2 min jump rope
AMRAC 8
6 box step ups –> box jumps
6 kip swings
6 candlesticks
6 rolling BMU pulls
6 shoulder taps
WOD: – For Time:
Ashley (Orange) has been with us for around 4 years. Today is her final WOD @ Catamount, before she moves on to be a paramedic in the Charlotte area and applying to Medical school. We want to wish her the best of luck in the bright future that awaits her. Here is a little something we cooked up for her….
“Giant in a human body”
100ft HS walk (sc: db bear crawl)
10 bar muscle ups
100 DU
20 inverted hang from rings
100 DU
30 T2B
100 DU
40 box jump overs @ 24/20
100ft HS walk
