Archive for April, 2017

20170428 Friday Open WOD

Posted: April 27, 2017 by courtland07 in Uncategorized

SSS

Squat 8×2 @ 75% of 1RM, 90sec Rest

WOD

“Shooter’s Choice” 4 RFT:

-Pick one;

15 HSPU’s or 6 Push Press @ 135/100

-Pick one;

15 Weighted Sit-Ups @ 50/30 or 7 T2B

-15 Banded Goodmornings*

*spend 45 seconds doing these, do NOT rush through

SCALE

A. Abmat HSPU/ 115/80 Push Press; 25/10 Weighted Sit up

B. 95/65 PP; 10lbs/ BW. Situp

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20170427 Thursday Open WOD

Posted: April 26, 2017 by courtland07 in Uncategorized

SSS

Weighted Pull- up 2RM

WOD

Partner WOD, Complete the following in 15 minutes:

5K Row
* Resting partner is holding Back Squat #115/80

SCALES

A. 95/65 BS wt.

B. Air Squat (bottom of air squat)

20170426 Wednesday Open WOD

Posted: April 25, 2017 by courtland07 in Uncategorized

SSS

Power Clean 2RM

WOD

-Tabata Ring Dips
-4 Min Max DU’s
-Tabata Push-ups
-4 Min Max DU’s
* add total of all
Clock keeps going between moves, no stopping

SCALE

A. Stationary Dips

B. 2:1 Double unders

20170425 Tuesday Open Wod

Posted: April 24, 2017 by courtland07 in Uncategorized

SSS

Press 5×3

WOD

6 Rounds of:

-2 Front Squats@ 65% of BS 1 RM
-2 Box Jumps immediately following squats @ 30″/24″

-90 sec rest

20170421 Friday Open WOD

Posted: April 20, 2017 by courtland07 in Uncategorized

SSS

Deadlift – 5, 3, 2,1 add 5lbs at each interval

WOD

21-15-9: KB Swing (2/1.5) *20M Walking Barbell lunges btwn rnds 135/95

SCALE

KBS A. 1.5/1 WL A. 125/85

20170420 Thursday Open WOD

Posted: April 19, 2017 by courtland07 in Uncategorized

WOD

2010 African Regionals Team Chipper WOD EVENT 3: TEAM CHIPPER

– Teams of 4 Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:

1. 50 burpees

2. 40 kettlebell swings (53/35)

3. 30 sumo deadlift high pulls (SDHP) (75/55)

4. 20 slam balls (20lbs/15lbs)

5. 10 deadlift (275/185)

6. 100m bear crawl

* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on * The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills. * Each team member then bear crawls 100m

SCALE

Adjust reps if less than 4 on a team

20170419 Wednesday Open WOD

Posted: April 18, 2017 by courtland07 in Uncategorized

SSS

Press – 5, 3, 2,1 add 5lbs at each interval

WOD

3 Rounds: 400M Run 20 Burpee Pull Ups

Beast Mode: You can sub Burpee Pull-Ups w/ 6 Burpee Ring Muscle Ups

20 Min Time limit

SCALE

Scaling Pull-ups: Complete 5 Burpees then 5 Body Row x 4