4-30-14 (Time-Rx2)
Start Up
3 Rds
5 medball cleans
5 clapping push-ups
10 OHS
10 good mornings
WOD
50 Deadlift 135/95 Rx (115/75 Rx2)
Then
25-20-15-10-5
Wallballs (20/14 Rx) (16/12 Rx2)
KBS (55/35)
40m Shuttle Run (1)
20min time cap, scale as needed
Finisher
3×10 GHDSU
Stretch/Roll
2 peat (Time-Rx2)
Start up
3rds
5 push ups
10 inchworms
20 PVC push press
Strength
Push press
3×1 On the 2 min
W.O.D
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55 Rest
21-15-9
Burpee box jump overs 24/20 Push press 115/75-RX2-95/55
Average both times for total score
2 min chest opener stretch
Finisher
Torture tabata
20 sec V up
10 sec V sit
20 sec V up
10 sec V sit …..rpt for 8 rds
2 min hip opener per side
Pick your poison (Time)
5rds
Complete the following in any order
200m run, 80 strokes on rower, 30 cal Airdyne, 2 rope climb, 200 mountain climbers, 50 rope slams, 40 plank to bridge, 30 toe to bar, bear crawl 40m, 20 get ups 15/10, 10 manmakers 20/16
Post time on board
Finisher
3rds 1 min per
Cross leg stretch IT band
Hamstring Single arm
Wodsmack (Reps)
Skill Light to moderate weight 3×3 Snatch drop
3×3 Snatch balance
Strength
Find your 10rm front squat
W.O.D
‘Smacked’
Amrap 10
Ascending ladder
3 overhead squat 95/65
3 hand release burpees
6 overhead squat
6 hand release burpees
9 overhead squat
9 hand release burpees etc……
Finisher
3rds
30 sec overhead band distraction
10 hip ext to leg raise
Let’s say Grace (Time)
Strength(5 mins)
Clean and Jerk
2×2 60-70% of 1rm
W.O.D
‘Grace’
For Time
30 Clean and Jerk
RX 135/95
RX2 115/75
Rest/set up 5 mins
‘Blue Flame’
3rds
8 Deadlift 315/185
8 Burpees
2 ring muscle ups (RX2-4 chest to bar)
Modified see coach
Finisher
3 minute plank
Shoulder and back stretch and smash
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
Lets run and roll(Time)
W.O.D
3 RFT
800m (the hangar)
10 forward rolls
Finisher
100 Cross crunch
Samson stretch 2 min per side alt every 30 sec
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
the long haul(Time-Rx2)
W.O.D(30:00 cap)
100 double unders
400m run
75 burpees
400m run
50 deadlift 135/95
400m run
25 hspu
400m run
Rx2 are allowed to use an abmat for hspu
Finisher
1 min of each per side
Band assisted hamstring stretch
Samson stretch
Couch stretch Plank
Dark hole(Time-Rx2)
W.O.D
4rds
10 mutant makers 95/65
10 hspu
10 burpees
Then
30 KBS 70/53
Rx2
4rds
10 mutant maker 95/65
10 hspu w/abmat
10 burpees
Then
30 KBS 70/53
Mod-see coach for suggestions
Strength
Power Clean 5-3-1
Finisher
Tabata v sit hold
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