White

White
5 rounds
15 foot Rope climb, 3 ascents
10x Toes to bar
21x Overhead walking lunges (45# plate)
Run 400m
Anyone who wants to do 13.4 again I will be there until 2pm along with some of the other coaches.
White
5 rounds
15 foot Rope climb, 3 ascents
10x Toes to bar
21x Overhead walking lunges (45# plate)
Run 400m
Anyone who wants to do 13.4 again I will be there until 2pm along with some of the other coaches.
-Static Stretching as a Team
-Med Ball Passes w/ Partner 8 min
Rest as needed between lifts
Overhead squat 3-3-3-3-3x
WOD:
For time
75 Thrusters (95#) (65#)
Do 7x push-ups at top of each minute
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Frankenstein Walk, Lunges, A-skip, B-skip, Side A-skip, Kareoke, Inch worms,
3 rounds not for time
10 pushups
10 air squats
10 situps
Strength:
Rest as needed between efforts
Power clean 3-3-3-3-3x @ 70% 1RM
Push press 3-3-3-3-3x @ 70% 1RM
20 min cap
WOD:
Max rounds in 20 minutes
5x Power cleans (115#/75#)
10x Pistols
15x Double unders
Warmup: Run 800m
Stretch as a team
Strength:
Bench
3×5
3×3
3×1
WOD:
21-15-9x reps
Bent BB row 135/95#
Ring push-ups
KB swings 70/53
Sit-ups
5 rds not for time
10 KB swings
10 Box jumps
Team stretch
Strength:
Front Squat
2-2-2-2-2-2
WOD:
Max rounds in 10 minutes
3x Thruster 155/115
6x Burpee broad jump
Dynamic Warmup
Team Stretch
WOD:
10 rounds:
10-9-8-7-6-5-4-3-2-1x reps
Handstand pushups
KB Swings 70/53#
Pullups
OH Squats 45/35#
Reminder we will be having a bring your own beer/food party as our athletes and coaches hit 13.3.
Athletes here is a cool idea I just came up with.
Utilizing our Benchmark board you will pick one lift whether it be backsquat, deadlift, snatch, etc…, and hit a new 1 rep max.
Then utilizing the same board you will pick one of the benchmark wods we have posted on the board and do that as well.
I can’t wait to see what you al choose. You know you aren’t all there when you pick the pain you put yourself through. But that’s why we’re strong. Let’s get it.
Reminder that Sunday we will have our usual Open party. Bring your own beer/food and watch Craig, myself, and all those athletes who want to try it again.
800m run
Squat therapy
Shoulder mobility
Team stretch
Strength:
3×3, 3×2, 3×1
Snatch (full)
WOD:
EMOM 20 min
Even-1 Bear Complex @ 65% of 1 rep max
Odd-Max pull-ups in 20 sec
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.
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 that you set your clock to count up.