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

20170418 Tuesday Open WOD

Posted: April 17, 2017 by courtland07 in Uncategorized

SSS

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

WOD

10Rnds; 20 sec to complete: 3 Power Cleans + 3 Front Squats Use 50% of Squat weight *If you fail on the FS, the round cannot be counted

SCALE

A. use 30% of Squat weight B. Use 25% of Squat weight

20170417 Monday Open WOD

Posted: April 16, 2017 by courtland07 in Uncategorized

SSS

EMOM Weighted Pull-up- 8×2 @ heaviest weight possible

WOD

“Running, mixed up Annie”

200M Run, 50 DUs, 10 Sit Ups

200M Run, 40 DUs, 20 Sit Ups

200M Run, 30 DUs, 30 Sit Ups

200M Run, 20 DUs, 40 Sit Ups

200M Run, 10 DUs, 50 Sit Ups

SCALE

DUs 4xSU

 

20170415 Saturday Open WOD

Posted: April 14, 2017 by courtland07 in Uncategorized

SSS

EMOM Power Snatch 8×2 @ 80%

WOD

17Min AMRAP: 5 Muscle Snatch (95/70) 10 Cal Row * Dapper set @ 7 2 Bar Muscle Ups Beast Mode: >10 rnds

SCALE

Bar MU: A. 3x Pull Up/Dip MS A. 85/65

20170414 Friday Open WOD

Posted: April 13, 2017 by courtland07 in Uncategorized

SSS

Weighted Dip- 5×3 Use 75% of 13Aug weight

WOD

5 Rnds: 3 (per side) Turkish Get Ups KB

or

Dumbbell Increase weight each round Rotating or One Side x3

SCALE

None