W.O.D
15 handstand push ups (RX2 1 abmat)
30 pull ups
12 hand stand push ups
24 pull-ups
9 handstand push ups
18 pull-ups
Then
20 thrusters 95/65 (RX2 75/45)
Decline push ups with feet on 20 inch box for all that are not doing RX or RX2. Mod see coach.
Strength
Back squat 3×1
Finisher
3rds
30 sec hip distraction
30 sec chest opener
30 sec L-hang
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
Brutality (Reps)
Start up
5:00 min active warm up
Skill
complex 5:00 mins
High hang snatch
Hang snatch
Squat snatch
Choose a moderate weight that you know you can do with smooth transitions
W.O.D
Amrap 10
1 mile run
Max rep cleans 205/115 Score is total reps-record mile time
Mile incentive is as follows:
6:00 mins and under add 5 reps to your score
7:00 mins and under add 4 reps to your score
8:00 mins and under add 3 reps to your score
9:00 mins and under add 2 reps to your score
10:00 mins and under add 1 rep to your score
Rest 5 mins
Amrap 7
200 double unders
50 pull ups
Strength
Front squat 3×1
Finisher
50 abs of choice
Stretch
Saturday special (Time)
Start up
3rds
30s hip opener
15 jing jangs
10 jump pull ups
‘Special’
50 wallball 20/14
1 rope climb
40 DB or KB alt snatch 20/15
1 rope climb
30 med ball clean 20/14
1 rope climb
20 walkouts(single leg to push up alt)
1 rope climb
10 tire flips
1 rope climb
(Mod-3 to 1 rope climb adjust med ball weight as needed)
Finisher
Torture Tabata
20 sec side plank
10 sec front
20 sec side plank
10 sec front…..for 8rds
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
Pimp juiced (Time-Rx2)
Start up
3 rds
10 plyo jumps
20 mclimbers
30 bicycles
‘Pimp juiced’
20 hspu
20 burpees
20 back squats 155/105 rx2-125/85
20 KBS 53/35
5 bar muscle up rx2-black band 400m run
Bench press
3-3-1-1
Skill
Pick a goat and work on it
Finisher
1 min max rep sit ups
Fantastic voyage(Time)
Start up
2 rds
10 cauldron 15/10 L/R
10 scap push ups
10 strict press with 2 sec active shoulder hold
10 iso lat raise 10/5 plate
W.O.D
3RDS
400m run
400m farmers carry 70/50
15 rope slam
Finisher
Recovery and stretch Foam roller, lacrosse, band assisted stretching
Izzy (Time-Rx2)
Start up
5 mins Stretching, rolling
Then
3 rds
200m run
10 box jumps 24/20
10 push ups
Skill
3×5 High hang snatch Choose light weight and work form
W.O.D
‘Isabel’
30 snatch for time 135/95 RX2-115/75
Rest 5mins
1 min max rep double unders
Strength
3×3 Overhead squat
Finisher
50 Susan Maxwell rainbows
4-21-14 (Time)
Start up
4 rounds
10 Pass through
10 Squats
30sec couch stretch L/R
30:00 min clock
1. @ 0:00 1200m run
2. @ 10:00 60 Burpees
3. @ 20:00 1200m run
4. Complex
3 rds
Deadlift
Power Clean
Jerk
5. 25 toe to bar
Post times for 1,2,3
