Jump jerk(Check In) Rx2
Start up
3rds
10 pass through
15 jax
20 single unders
W.O.D
Emom 16
Even-4 jerks 155/95 Rx2 235/65
Odd- 10 box jumps 24/20
Strength
3×2 thruster Climb
Finisher
Stretch, roll, smash
Fight Gone Bad (Reps-Rx2)
Strength
3×1 Snatch
3×1 Back squat
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20′ box (Reps) Games standard/RX2 step ups
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ‘rotate’, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Finisher
50 abs of choice
Stretch
Pyscho (Time)
Start up
3 rds
20 mountain climbers
20 plyo
20 calf raises
20 sec calf stretch
40m back pdl to fwd run
Skill
2×2 high hang clean
2×2 hang power clean
2×2 clean and jerk
Strength
Back squat 2×2 hvy
W.O.D
‘Psycho’
50 power cleans 115/75
100 double unders
100 abmat sit ups
50 box jumps 24/20
400m
Finisher
10 mins Hamstring stretch Calf smash and stretch Quad smash and stretch
No joke (Time-Rx2)
W.O.D
50 Hand release push ups
40 Box jump 24/20
30 Squat 75/55
20 Toe to bar
10 Hspu, RX2-1 abmat
Mod-see coach
Record time and rest 5 mins then
1600m run for time
Clean skill complex
3rds (light weight)
High hang clean
Hang clean
Strength 80-85% of 1rm
2×2 Power clean
2×2 Front squat
Finisher
1 min couch stretch per side
1 min oh single arm band distraction
1 min band ham stretch
TWELVE (Rounds)
W.O.D
Amrap 12
15 Box jump or step ups 24/20
15 Abmat sit ups
Finisher
5 minutes lax shoulders
Then
30 sec quad stretch L/R
30 sec calf stretch L/R
30 hip rotations L/R
31714-14.3(Reps-Rx2)
W.O.D
14.3 redo for those competing that want to attempt again Or
Amrap 8
10 double unders RX2 5 double unders
10 wallball 20/14
10 abmat sit ups
Strength
Strict press 3×3 across
Finisher
Low back smash, banded hamstring stretch, lax glute smash Spend a few minutes on each
Implode(Time-Rx2)
W.O.D
30 thrusters 95/65
Then
25-15-10
Hrpu
Box jumps 30/24 Rx2 24/20
Strength
Thruster 3×2
Finisher
50 figure 8’s
22414(Time-Rx2)
Start up
400m slow run
40 swing kicks
40 m climbers
400m run
Skill
Clean and jerk
W.O.D
RX(Performance)
5RFT
5 clean and jerk 205/105
15 squats
15 hrpu
5 box jumps 30/24
RX2
5RFT
5 clean and jerk 185/85
15 squats
15 hrpu
5 box jumps 24/20
Mod See coach for loads
Strength
Back Squat 5-3-1 Climb
30 double unders immediately following each set
Finisher
100 abs of choice
Quad stretch/smash
Well done(Time)
Start up
5 min roll,smash
Then
3rds
200m run
10 jax
10 push ups
W.O.D
RX
Buy in 800m
3 RFT
20 pull ups
20 dead lifts 135/95
20 box jumps 24/20
Rx2
15 pull ups
15 deadlift 115/75
15 box jumps 24/20
Mod
15 pull ups jumping/band
15 deadlift(see coach for loads)
step ups
Finisher
30 toe to bar
My name is_______and I’m addicted to wods!(Reps-Rx2)
Start up
Skee med ball
W.O.D
Performance(RX)
Amrap 10
5 snatch 95/65
10 box jumps 24/20
15 double unders
(RX2)
5 snatch 95/65
10 box jumps 24/20
45 single unders
Fitness
5 snatch(see coach for loads)
10 box jumps(see coach for height)
45 single unders
Strength
5×3 Overhead squat
Finisher
Shoulder mobility, glute and back smash
