Teams of 2
Cash In-400 Meter Sandbag Run (one sandbag per team)
Then,
5 Wall Climbs (each person must get over the wall)
25 Meter Gator Crawl (each person must total 25 meters)
50 Hang Cleans (max of 10 reps per turn)
75 Deadlifts (max of 10 reps per turn)
50 Meter Partner Sled Push
25 Partner High 5 Pushups
Strength: Bench Press
6@75, 4@80, 4@85 10@50
5 Min AMRAP of
5 DB Floor Presses
10 Pull-ups
15 DB Push Press
1 min rest
5 Min AMRAP of
100 Meter Run
10 Slamballs
15 Abmat situps
Wednesday, August 28, 2013
For Time:
2 Rounds of:
250 Meter Row
15 Stepups (Total)
Then,
2 Rounds of:
25 Wallballs
20 WB Squat Cleans
Then,
2 Rounds of:
12 T2B
10 Ring Dips
Tuesday, August 27th
CHRISS SMITH big 47 th BDAY WOD
Teams of 2
-You’re gonna wanna make sure to get to the gym early to do some mobility on your shoulders for that awesome overhead position. Be sure to pack your Running Shoes, High Socks, shave down those calluses on your hands, and pack your PARTY HAT!!!! When you see the one the only Mr. Chriss Smith give him a high five and wish him a happy birthday!!!!!!
5 rounds Toes 2 bar Cindy
5 T2bar
10 Push ups
15 Air Squats
Then
15 C&J @ 70%
Then
5 Rds Toes 2 bar Cindy
5 T2bar
10 Push ups
15 Air Squats
Strength-Strict Press:
6@75% 4@80% 4@85 Failure@40
Then:
12 Min AMRAP of:
-10 Seated Alternating DB press (5 each arm)
200 meter run
-10 Lateral Lunges (5 each leg)
200 meter run
Cash In: 1000 Meter Row
Then:
3 Rounds of:
10 Wallballs
25 Meter Bear Crawl
20 Double Unders
Cash Out: 500 Meter Row
Strength: Deadlift:
6@75%, 4@80%, 4@85%, 10@ 50%
Then:
3-4 Rounds of:
200 meter run
8 pull-ups
10 No Push-up burpee box jumps. (20 in)
15 Abmat sit-ups
Monday, August 19, 2013
Teams of 2
8 Min AMRAP:
Ladder up of,
Push Press w/ Plank Holds
2 Min Rest
8 Min AMRAP:
Ladder up of,
OHS W/ 6’’ Leg Lift Holds
Cash In: 800m Run or Row
7 Rounds:
7 Ring Dips
7 Burpees
7 Twisting Med Ball Tosses (7/side)
Cash Out: 800m Row or Run
Strength: Front Squat: 8,6,6 @ 70, 75, 80%
Every minute on the minute for 12 minutes:
1 deadlift
1 squat clean
1 front squat
Workout should be performed at 80-90% of 1RM front squat or as heavy as possible.
For time:
50 steps overhead walking lunges (45/25)
200 m run
50 box jumps (24/20)
200 m run
50 toes to bar
200 m run
50 KB swings (53/35)
200 m run
Strength: Bench Press: 8,6,6 @ 70, 75, 80%
5 Min AMRAP
4 Turkish Get-Ups (2/arm)
20 Double Unders
Rest 1 Min
5 Min AMRAP
10 Seated single arm DB press (5/arm)
100M Row
“Angie” completed in teams of two:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Teams must complete all reps for each exercise before moving on to the next. One partner works at a time. No more than 10 reps per person before switching.
“Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall climbs/rope climbs/cargo net climbs
7 Toes to bar
9 Box jumps (30/24)