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
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
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
Casual Friday (Time)
W.O.D
5 rds
15 wall ball 20/14
3 wall walk
1 rope climb
Mod-see coach
Finisher
30 ghd sit up
30 sec hip distraction right
30 sec hip distraction left
30 sec s/a chest stretch right
30 sec s/a chest stretch left
Don’t Drop The Ball(Timed)
WOD
For Time
800M Run W/Med Ball 20/14
25 Wall Balls 20/14
25 Walking Lunge W/Med Ball 20/14(2 Lunges =1 rep)
25 Wall Taps W/Med Ball 20/14
25 Situps W/Med Ball 20/14
800M Run W/Med Ball 20/14
Mod is a 400M Run
Finisher
Mobility 5-10 mins
14.4(Time)
W.O.D 14.4
AMRAP 14
60 cal row
50 t2b
40 wallball 20/14
30 power cleans 135/95
20 muscle up
Mod-see coach
Strength
Back Squat 3×5@70% of 1rm
Finisher
3rds
30sec hip distract L/R
Cobra stretch
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
Honey badger(Time)
Start up
2 rounds
20m Walking front kick
20m Heels to rear
20 Hip rotations 10 L/R
10 gym laps
Metcon
21-15-9
Wallballs 20/14
Chest to bar pull ups
RX2
21-15-9
Wallballs 20/14
Pull ups
Mod see coach
8 mins to work up to heavy snatch
5×1
back squat 80-90% of 1rm
Finisher
3rds
Hamstring stretch 20 sec per side Standing quad 20 sec per side
Dipped balls(Time-Rx2)
W.O.D
Buy in 30 toe to bar
Then 30-20-10
Wall balls 20/14
Ring dips-(RX2) bench dips(legs full ext arms 90 degree bend)
Mod-see coach for loads and suggestions
Strength/skill
5-3-1 tng
Snatch 70%-80%-90% of 1rm 10 chest to bar pull-ups immediately following snatch RX2-10 pull-ups Rest as needed between sets
Finisher
2 min barbell quad smash per side
2 min couch stretch per side
Bonnie&Clyde (Time-Rx2)
Start up
3rds *PVC
10 *Snatch pulls
10 *Snatch drops
10 *Sotts press
10 kips
W.O.D
Performance RX
21-15-9
Wallballs 20/14
Snatch 135/95
RX2
21-15-9
Wallballs 20/14
Snatch 115/75
Fitness See coach for loads
Strength
Back Squat 3×3
Finisher
50 sit ups
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