TEAM WOD FUN

CROSSFIT:

For time:
30 Box Jumps, 30/24 in
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, 2/1.5 pood
30 Overhead Walking Lunges, 95/65 lbs
30 Knees To Elbows
30 Push Press, 95/65 lbs
30 Hip Extensions, 25 lbs
30 Wall Balls, 20/14 lbs, 11 ft
30 Burpees
30 Triple Unders

Comp: 30 Box Jumps, 30/24 in - Same 30 Pull-ups 30 Kettlebell Swings 1.5/1 30 Overhead Walking Lunges, 75/55 lbs 30 Knees To Elbows 30 Push Press, 75/55 lbs 30 Hip Extensions, 15/10 lbs 30 Wall Balls, 20/14 lbs, 10/10 ft 30 Burpees
Performance: 25 Box Jumps, 24/20 in - Step ups OK 25 Pull-ups - Bands OK 25 Kettlebell Swings 1/0.75 25 Overhead Walking Lunges, 45-65/35-45 lbs 25 Knees as High as possible 25 Push Press, 45-65/35-45 lbs 25 Hip Extensions - No weight (Abmat OK) 25 Wall Balls, 14/10 lbs, 10/9 ft 25 Burpees 25 Double Unders Attempt or 100 Singles
Fitness: 20 Box Jumps, 20/12-16 in - Step ups OK 20 Pull-ups - Bands OK o Ring Rows 20 Kettlebell Swings 0.75/0.50 20 Walking Lunges 20 Knee Raises 20 Push Press, 25-35/15-25 lbs 20 Hip Extensions - No weight (Abmat OK) 20 Wall Balls, 10/6 lbs, 0/9 ft 20 Burpees 20 Double Unders Attempt or 75 Singles

TRAINING CAMP:

Review Day

Repeat first WOD to see how much you've improved!

10 min AMRAP of:
5 Goblet Squats, 35/26 lbs
7 Kettlebell Swings, 35/26 lbs
1 Rope Climb (or 3 ground to stand) 
Prowler Push High, 90/50 lbs, 50 ft
Prowler Push Low, 90/50 lbs, 50 ft

BARBELL AND OLY CLUB:

Starting Strength:

Back Squat 3x5
Same weight all 3 sets. Go heavier than last wave.

Bench Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Front Squat 5x5 at 80% 1RM

Dynamic Bench Press 10x3 at 60% 1RM
Use 60% of your 1RM on the bar. Add Chains or bands (Same as last week). 40 secs rest between sets.

Maintenance Bias:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 5% on last weeks results. Use Jerk Blocks if possible.


SPORT OF FITNESS WOD:

Four sets for times of:
Row 250 Meters
12 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes

Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Go heavier on both movements than you did on November 3.

Masters - Mobility:

Mash quads with a 45 lbs plate for 60 seconds per side

and then …

Three sets, not for time, of:
Monster Walks x 10 reps fwd/back
Lateral Walks x 10 reps per side
Banded Squats x 8-10 reps @ 3211