7.30.14 - PU Biathlon

Pre Work: 3 Rounds
Handstand holds 20-30 seconds
10x BB goodmornings

WOD:

Run 400 meters

18x Pull ups

Run 400 meters

15x Pull ups

Run 400 meters

12x Pull ups

* every time you break on your pull ups there is a 200 meter run penalty!

Score= Time & how many 200′s completed.

Results: 14:30 Strict PU

7.14.14 - 4 Rounds MetCon

Pre Work: 5 min AMRAP

5x Toes 2 bar

4x Grasshoppers (per leg)

3x 3 second descending perfect push ups

2x up downs w/max height jump to finish

1x wall walk

WOD: 4 Rounds- 1 minute rest after each round

5x Chest to bar pull ups

10x Goblet squats (16/24kg)

15x Burpees

20x Box jumps (20/24″)

25x American swings (16/24kg)

30x Double unders (90 singles)

Score= Total time including rest.

Post Work: …..burpees?? Cool down run/row. Stretch and roll out, calves and quads.

Results: 22:46

7.11.14 - Snatches

Pre Work: Group Fartlek run 800 meter

WOD: EMOTM for 12 minutes, alternating
1 minute- 3x Snatch or Clean and Jerk (increasing weight each round, ex-95#, 115#, 135#, 145#, 150#, 165#
2 minute- 20x bar hops (each side counts)

Score= Heaviest set of 3x Ground to Overhead

Post Work: …Burpees anyone? Cool down run/row. Crossover Symmetry. Roll out!

Results: 155#

7.9.14 - Best Friend

Pre Work: In groups of 3-
a) Row a 500 meter for time
b) Plank hold
c) Wall sit

Each person will row a 500, plank, and wall sit.
**Score= no breaks during the wall sit or plank hold**

WOD: 21-15-9-6-3 (14/20#) medball
Wall balls
Toe taps (per leg)
Walking lunge w/medball OH (per leg)
**200 meter run w/medball after every set**
Score= Time

Post Work: …burpees anyone? Cool down run/row. 3×5 Bat wings and 3x:20 seconds Samson stretch.

Results: 16:10rx

7.8.14 - Front Squats, Burpee Box Jump Overs

Pre Work:


5-4-3-2-1 of wall walks or HSPU (strict or band only)


10-8-6-4-2 of ring dips (use bands or box dips)



WOD: 5 Rounds, 2 minute rest in between each round


7x Front Squats @ 60%-70%


1 minute max burpee box jump overs



Score= Weight used for front squat and total burpee box jumps



Post Work: Cool down run/row. Crossover Symmetry (mandatory) Roll out legs.






Results: 165#, 60 burpees

7.7.14 - Barbara

Pre Work: 6 Rounds


Tababta hollow rocks for :20 seconds


Hollow hold for :10 seconds


**Score= a star for >8 hollow rocks per set AND entire :10 second hold!**


WOD: 3 Rounds, 3 minute rest in between each round.


20x Pull ups


30x Push ups


40x Sit ups


50x Squats


**Each round should be done all out, with a sense of urgency for these basic movements, and without compromising technique. Earn your

rest each round :)!**


Score= Your slowest round!

Post Work: Cool down run/row. 50x alternating supermans (lengthen arms and legs, slow and controlled)

Results: 3:54, 4:01, 4:40

6.30.14 - Burpees & Squats

Pre Work: Partner work

6x 200m run total.  A) Runs  B) Rest.  Post your partnerships total time to run the 6x 200m.

WOD:

Every :30 seconds for 5 minutes, alternate

10x Power Swings (Russian swing for speed, emphasize breathing pattern)

10x Split Jumps (for max height) total reps

REST 2min

EMOTM for 10 minutes, alternate

10x Back or Front Squats (95/135#) scale up or down

10x-15x Burpees

REST 2min

Every :30 seconds for 5 minutes, alternate

8x Pull ups

8x Push ups

Score: Weight used for squat.

Post Work: Mobility focus

Results: 135#

7.1.14 - DL, CL, Push Press, DU

Pre Work:

Warm up the movements you will be using: deadlifts, power cleans, and push jerk/push press

WOD: 3 Rounds- rest 90 seconds between rounds

5x Deadlifts + 3x Power cleans (75/115#, 95/135#, 115/155#)

* try and complete the 8 reps as an unbroken set

2min max row

* each round you need to get more meters

Guys 1st row  >510 meters

Gals 1st row > 480

REST 4 minutes

3 Rounds- rest 90 seconds between rounds

7x Push jerk/push press

2min max double unders

Score: 531 m

Post Work: Cool down. Mobility Focus- Roll out quads, hips, IT bands, hammies.

7.2.14 - Core work

Pre Work:

Partner work: A) holds wall sit B) completes 3x KB clean & press, 5x KB headcutters, 7x KB swings (American)

Each Partner does the KB work 3x.

WOD:

Plank 2 minutes
10x T2bar (KTE mod)3x TGU eachside40m Bear crawl20x Hand to elbow step ups (all the way up then down= 1rep)3x TGU eachside40m Bear crawl30x V-ups (alternate legs for mod)3x TGU eachside40m Bear crawl40x Weighted Russian twists (eachside)3x TGU eachside40m Bear crawl50x Hollow rocksPlank 2 minutes

Score: Time.

 

Post Work: Jog around the block 

Hip flexor mobility focus. Couch stretch. Roll out flexor. Samson stretch.