WARM UP :
Coaches Choice
SKILL WORK:
Med Ball Cleans
Deadlift
STRENGTH:
Deadlift
5 x 3 ( Work up to a heavy set of 3 )
PARTNER WOD:
“Colleen”
20 min AMRAP
Partner A – 400 meter run
Partner B -5 med ball cleans, 5 V ups, 5 Burpees
Partner A runs 400 while Partner B does movements. Partner A picks up where Partner B left off.
Partner B runs 400 and so on and so forth. Total rounds of movements is final score
WARM UP:
Coaches Choice
SKILL WORK:
Hang Cleans
Push Jerks
Floor Press
STRENGTH:
EMOM ( 14 minutes )
8 Ring Dips
8 Floor Press ( 65% of body weight )
WOD:
12 min AMRAP of:
10 Hang Cleans ( 115/80 )
10 Push Jerks ( 115/80 )
10 Goblet Squats ( 53/35 )
Warm Up:
Coach’s Choice
WOD:
25 EMOM
1: 15 Push Press 95/65#
2: 5 burpees 100m sprint
3: Rest
4: 15 Wall Balls 20/14#
5: 15 Box Jump Overs 24/20″
Warm Up:
Coaches Choice
Strength/Skill:
Surprise……..
WOD:
Partner WOD
4 ROUNDS
10 Pull Ups
10 Overhead Air Squats (45/25)
*One Partner Does Overheads while other does Pull Ups then Switch
25 KBS (53/35)
10 Overhead Air Squats (45/25)
*One Partner Does Overheads while other does KBs then Switch
200 Meter Run (RUN MUST BE DONE TOGETHER, CANT START NEXT ROUND UNTIL BOTH PARTNERS DONE)
Warm Up:
2-3 Mins Run, Row, Bike
PVC Warmup
Samson Stretch
Shoulder Stretch
Toe Touch Calf Raises (25)
Walking Lunges
Butt Kicks
Leap Frogs
Strength/Skill:
Movement Review
WOD:
15.5 Open Final for Time
27-21-15-9
Calorie Row
Thruster (95/65)
Warm Up:
Coaches Choice
Strength/Skill:
12 MIN EMOM
10 KB’s (53/35)
30 Double Unders (90 Singles)
WOD:
21-18-15-12-9-6-3
SDHP (95/65)
Calorie Row or Bike
*Great Week Everyone! Keep Pushing! Last Open Workout Tomorrow!
Warm Up:
2-3 Mins Run, Row, Bike
PVC Warm Up
Scorpions
Wall Sits
2 Rounds of:
Wall Balls (10)
Burpees (5)
Strength:
6 MIN EMOM
1 Bear Complex (135/95)
WOD:
“THOR”
4 Rounds
10 Front Rack Lunges (115/75)
10 HPSU (Dumbbell Press)
10 Pull Ups (Ring Rows)
*10 Minute Cap*
Warm Up:
2-3 Mins of Row, Bike, Run
PVC Warm Up
Jumping Jacks
Ab Mat Situps (25)
Pushup Complex (20)
Supermans
Frankensteins
Strength/Skill:
Rowing:
2 x 1,000 Meter Row
*2 Minutes Rest Between, maintain pace*
WOD:
16 Minute AMRAP
5 Power Snatches (115/75)
10 Overhead Squats (115/75)
15 Box Jumps (24″/20″)
Warm Up:
500 Meter Row
PVC Warm Up
Russian Swings (20)
Goblet Squats (20)
Shoulder Shrugs
Butt Kicks
Good Mornings
Strength/Skill:
Bench Press
10-8-8-6-6-4-4
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
WOD:
2 Rounds of:
2 Muscle Ups or 1 Rope Climb
4 DL 225/135
8 Wallballs
Rest 1 Minute and repeat for 5 Rounds
Warm Up:
Coaches Choice
Strength/Skill:
4 x 200 Meter Sprints
*These are all out, 2 minutes rest between*
WOD:
“Joshie”
3 Rounds for Time
21 DB Snatches Right Arm 40/20
21 L-Pull Ups (Pull-Ups)
21 DB Snatches Left Arm 40/20
21 L-Pull Ups
*Crossfit 9-29-2011*
