3-17 Open WOD 13.2

Thanks for coming out and representing CFSWP in 13.2. You guys rocked it yet again!

3-16 WOD

Saturday 9:00am with Jenn K

Warm Up:
Row 500m
Mobility: Couch
Dynamic stretching: high kicks, butt kicks
2x
5 chin ups
10 scap push-ups

WOD: 10, 9, 8…1 rounds for time
Pull-ups
Squat cleans (65/95)
Push-ups (add weight plates, if possible)
Wall balls (20/14)
Broad jump burpees

*run 200m btwn rounds

$$ 400m waiters walk (heavy)

3-15 WOD

Friday
WarmUp
Row 500m
Mob: QuickHip
2 Rounds
4 ChinUp
8 JumpingSquat

1) 4 Sets
BackSquat 2 reps @20X1; Rest 60 sec
SupinePullUp x MR @20X0; Rest 90 sec

2) 8 Sets
3 HangPowerClean (AHAP)
6 JumpTouch
Sprint 25m
Rest 60 sec
*JumpTouch, set a mark 24″ above your highest reach.
Count a rep everytime you touch the mark.

Cool
Couch
Roll

3-14 WOD

WarmUp
Row 500m
20 PushUp
20 Squat
3 x HSH 10s
75 DoubleUnder

1) Press 5, 5
PushPress 3, 3
PowerJerk 2, 2
* Rest 90s betwixt sets
2) EMOM10
3 Shoulder2Overhead (115/75#, Clean the bar)
7 BoxJump (20/24″)
3) Run 400m @100%

Cool
Bandy Shoulder (OH/Ant)
Roll

3-13 WOD

WarmUp
Row 500m
1 Lap Spiderman
2 Rounds Cindy

1) 10 min SquatClean technique

2) EMOM5 SquatClean x 5 TnG (@55% of 1rm)

3) 4 Sets @85% (Conga these)
10 DeadLift TnG (145/95#, perfect technique)
Prowler 50m (100/50#, weight to add to sled)
Rest 4 min(ish)

$$) Unbroken
50 SitUp
30 WallBall

Cool
Roll

3-11 WOD

Monday

WarmUp
Row 500m
Mob: Wall Shoulder IR
1 Len InchWorm
2 Rounds
6 PushUp
6 RingRow
A. 4 Sets
BenchPress x 4-6 reps @20X1
Rest 30 sec
KBS x 12 reps Heavy
Rest 90 sec
B) ForTime
100 WalkingLunge
50 WallBall
25 RingDip
50 WallBall
100 WalkingLunge
Cool
Stretch Chest/Ant Shoulder 2 min / side
Roll

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13.1 OPEN WOD 2-4 pm 4pm team WOD

Join your CFSWP community this Sunday at 2:00pm and cheer the official/unofficial competitors on!

Timeline:

1:50pm: Arrive and warm up

2:10-2:30: Discuss movement standards and Workout Strategy

2:45: First heat commences

*5 Competitors at a time.
*Even those that are not registered have judges

* RSVP to compete, volunteer as a judge!

LOG YOUR TIME BEFORE YOU GO!

17 minute AMRAP of:

40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

For full workout details click here: http://media.crossfit.com/games/pdf/G2O13_13-OneInstructionsXFdr43D.pdf
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3-9 WOD

Saturday
9:00am w/ Jenn K
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Warm up:
3x Jump rope 2min on, 1min off
Mobility – hamstrings
1 lap high kicks
1 lap running butt kicks
2 rounds of Cindy

WOD: Tabata (8 sets, :20 on, :10 off)
– Row (for calories)
– Push ups
– Goblet squats (24kg/16kg)
– Dips
– V-ups
*1min rest between rounds

$$ 5x heavy sled pull

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