Bench press 6, 4, 4 @ 75%, 80%, 85%
Cash in: 200 m run backwards
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
Ring dips
Cash out: 200 m run
Fight Gone Bad Style
4 rounds of 4-1 minute of max reps intervals; one minute of rest after 4 minutes of work
KTE, TTB, Pull-up clusters
Double Unders
Manmakers
Airsquats
Strength/Skill-Clean and Jerk
11 min EMOM:
1 power clean
Full Squat Clean +
Clean and Jerk from the ground
(60-70% of max, aim to add weight twice during EMOM)
Back Squat 6, 4, 4 @75%, 80%, 85%
For time:
1k row or 800 m run
30 backsquats (AHAP)
Day 1
Complete 3 running drills:
stable arm 3x 20 m
carioca 3 x 20 (face each direction)
wall drills 3x 20 each leg (face wall)
then…
4 x 90 sec repeats at 102 cadence with 2 min rest in between repeat.
do 1 drill of your choice between
1 x 6 minutes @ 94 cadence
Day 2-
Complete 3 running drills:
wall drill 3 x20 (back to wall)
ball of foot hops (3 x 20 m; 5 in place…5 forward)
exaggerated foot pulls (3 x 5 each leg)
then..
10k TT
hold the fastest pace possible.
Marcel Mayhem
15 min amrap ladder
1 hand release push up
2 abmat situps
3 ring rows/pull ups
2 hand release push-ups
3 abmat situps
4 ring rows/pull ups
3 hand release push ups
4 abmat situps
5 ring rows/pull ups
…
Snatch skill work
Work up to 1 RM
Then
“Isabel”
Snatch 135/95#, 30 reps for time
Rally in the alley!!!
14 min AMRAP:
5 tire flips
1 Rope Climbs or 1 Wall Climb
100m Farmers Carry,
10 no push-up burpees
Skills and drills:
Med ball donkey kicks
Med ball toss w/change of foot
Fast foot work ladders
WOD:
The 20’s
3 rounds
20 second row sprint, 60 sec row recovery
20 second row sprint, 50 sec row recovery
20 second row sprint, 40 sec row recovery
20 second row sprint, 30 sec row recovery
20 second row sprint, 20 sec row recovery
20 second row sprint, 10 sec row recovery (go back to top and repeat)
Dead lift 6, 4, 4 @ 75%, 80%, 85%
15-12-9-6-3
Sdhp (95#, 65#)
box jumps 30”, 24”
chin ups (not pull ups)
Strict Press 6, 4, 4 @75%, 80%, 85%
10 min AMRAP
200 m row
5 HSPU
**It’s warm folks! Don’t forget to drink water before, during, and after workout.
(Throwback from Oct 21, 2013)
800m Run
21 one arm KB Swings (53/35)
21 Wall Ball (20/14)
21 weighted sit-ups
21 jumping lunges
600m Run
15 one arm KB Swings (53/35)
15 Wall Ball (20/14)
15 weighted sit-ups
15 jumping lunges
400m Run
9 one arm KB Swings (53/35)
9 Wall Ball (20/14)
9 weighted sit-ups
9 jumping lunges
Skills and drills-
Stable arm drill
Group exaggerated foot pull
Partner band drill
Crossfit suspenders
3-legged cadence running
then…
Strength and Conditioning WOD (a.k.a. recovery wod)
3 x 15 kb
3 x 15 pull ups
3 x 15 ghd
3 x 15 hip extension
Day 1-
Do 3 drills of your choice
Then
2×800 rest as long as it takes you to run 800 m (rest :work is 1:1)
4x400m (rest :work is 1:1)
6x200m (rest:work is 1:1)
Day 2-
Do 3 drills of your choice
Then
5k time trial
Skill focus- strengthening feet to make us more efficient at pulling
Jump rope drills 30 sec both feet, 30 sec single feet x 2; 10 both feet, 10 left, 10 right x 2
Pulling from box drills
WOD-
1×8 min erg, 3 min recovery
1×3 min erg, 2 min recovery
2×1 min erg, 1 min recovery