Skill;
Turkish Getup
WOD;
For Time:
100 Burpees
100 G2OH w/ plate 45/35lb
100 KB Swings 24/16kg
Athletes will work under the below cycle until the entire workload is completed
3 Minutes of Work
1 Minute of Rest
*rests are included in recorded time
*exercises can be broken up however athletes choose
Skill;
1RM DeadLift
WOD;
For Time:
100 Pull Ups w/ Mandatory Rests
Goal is to execute as many consecutive reps as possible per set.
Mandatory Rests:
For sets of 20 reps or greater, rest the exact amount of reps completed before getting back on the bar.
For sets between 19-10 reps take reps x 2 seconds for resting time (i.e 15 reps = 30 seconds)
For sets between 9-1 reps take reps x 5 seconds for resting time (i.e 7 reps = 35 seconds)
WOD;
‘Jump Around’
For Time:
50 box jumps/100 DU’s
40 box jumps/80 DU’s
30 box jumps/60 DU’s
20 box jumps/40 DU’s
10 box jumps/20 DU’s
*20″, Full foot on box, pause on hip opening
Compare to your performance on 12/19/2013
WOD;
For Time:
100 Dead Lifts
80 Hang Power Cleans
60 S2OH
40 Thrusters
20 Snatch (full)
115/75lb
Cashout;
Mobework Instruction
‘Emily’
Celebrating the life of Emily Byrne
5 Rounds for Time;
5 Dreya Rolls
9 Stiff Leg Dead Lift 95/65lb
13 Kettle Bell Swings 1.5/1pood
**Buy into each round with 32 bar hops (L+R=1)
Compare to your performance on 5/10/2013
Skill;
Clean and Jerk 1, 1, 1
WOD;
‘Jackie’
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Compare to your performance on 11/26/2013
WOD;
For reps:
4 Min AMRAP of;
5 HSPU
7 Deadlift 205/135lb
Rest 1 Minute
4 Min AMRAP of;
10 Abmat Situps
20 Double Unders
Rest 1 Minute
4 Min AMRAP of;
10 OH KB Lunge (5L/5R) 24/16kg
10 Tators 24/16kg
Cashout;
Mobework
Skill;
Overhead Squat 3, 3, 3
WOD;
For time:
100 Hang Power Clean 135/95
Every time you drop the bar you must buy it back with 15 air squats, clock starts with HPC
Compare to your performance on 10/9/2013
WOD;
‘Filthy 50′
For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 16kg
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extensions
50 Wall Ball Shots m:20lb-10′ f:14lb-10′
50 Burpees
50 Double Unders
Compare to your performance on 11/25/2013
Cashout;
Mobework
