9-20 WOD

(M’s Birthday Tabatosity!!!)

DSCN2614

WarmUp
Run 400m
Mob: Couch or BandyFrontRack
2 Rounds
5 FrontSquat (BB)
5 StrictPullUp

1) FrontSquat 8×3 @75% Rest exactly :60

2) Tabata HR PushUp; Rest 2:00
Tabata PullUp; Rest 2:00
Tabata DB Thruster; Rest 2:00
Tabata SitUp; Rest 2:00

Cool
QuadSmash 5 min/leg
Roll

9-19 WOD

Thursday

WarmUp
Row 500m
2 Rounds
5 PushUp
5 Bootstrap
5 Squat

1) 15 min DoubleUnder technique. If you have these down spend the 15 min on Handstand (Walking|Hold).

2) ForTime
50 WallBall (unbroken)
50 DoubleUnder (unbroken)
40 WallBall (unbroken)
50 DoubleUnder (unbroken)
30 WallBall (unbroken)
50 DoubleUnder (unbroken)
20 WallBall (unbroken)
50 DoubleUnder (unbroken)
10 WallBall (unbroken)
50 DoubleUnder (unbroken)

Cool
Roll

9-16 WOD

WarmUp
Row 500m
Mob: BandyShoulderOverHead
3 Rounds
5 Inchworm+PushUp
10 Squat

1) PushPress take 15 min to build to heavy single

2) 4 Rounds ForTime
10 DB PushPress 45/25#
10 TTB
10 DB Burpee 45/25# (no jump)

$$) Accumulate 3 min Plank (Floor or Rings)

Cool
Roll

9-14 WOD – lucky 13

Saturday: CF 9:00am w/Jenn K.

Warm Up:
Row 500m
Dynamic legs – 10 front swings, 10 back swings, 10 side swings
Partner wall ball passes

WOD: “Lucky 13”DSCN2931
**Rep scheme:
1
1, 2
1, 2, 3
1, 2, 3…13

1 rope climb
2 SDLHPs (95/65#)
3 toes-to-bar
4 burpees
5 pull-ups
6 push press (95/65#)
7 box jumps (24/20″)
8 wall balls (20/14#)
9 ball slams (20/14#)
10 goblet squats (1.5/1pd)
11 push ups
12 kb swings (1.5/1pd)
13 sit-ups

$$ 5x 50m prowler – heavy!

9-11 WOD

Wed

WarmUp
Run 600m
Mob: BandyHam+QH
2 Rounds
5 PullUp
10 OHS (pvc)
Snatch WarmUp (together)

1) 2 Position Snatch (Hip,Floor) ME on complex, then 3 sets at 80%
* Rest as needed

2) ForTime
Row 500m
15 PowerSnatch 115/75#
100 DoubleUnder
15 PowerSnatch 115/75#
Row 500m

Cool
CuffSmash (lacrosse ball)
Roll

9-10 WOD

Tuesday:

WarmUp
Row 500m
Mob: Pigeon
1 Len Inchworm
1 Len Spiderman
1 Lap Lunge+PassThru

1) 4 Sets
FrontRackedAlternatingLunge x 6 reps/leg
Rest :90
PushPress x 4 reps
Rest :90

2) “Annie”
50-40-30-20-10
DoubleUnder
SitUp

Cool
HamTack+Stretch (lacrosse ball)
Roll