Thursday, 31 December 2015
Skill
As teams of 2 Row 100cals as fast as
possible only 1 can row at a time
Strength
Find 1rm Shoulder Press
Find 1rm Push Press
Skill
As teams of 2 Row 100cals as fast as
possible only 1 can row at a time
Strength
Find 1rm Shoulder Press
Find 1rm Push Press
Skill
Handstand positions and Walking
Hero WOD Barraza
AMRAP 18
200 Meter Run
9 Deadlift (275 lbs) – Scale as needed
6 Burpee Bar Muscle-Ups – Scale as needed
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.
He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancée Maghan K. Harrington and her daughter Kayla.
Skill
EMOM 5
3 Snatch
L3)115/95
L2)95/65
L1)45/35
WOD
5 rounds for time:
30 wall-ball shots, 20/14
5 squat snatches
L3)185/135
L2)135/95
L1)65/55
Strength
Work to Heavy triple Bench Press
WOD
EMOM 12
Even -50ft Farmer Carry with KB/DB L3)2pd/1.5pd L2)1.5pd/1pd L1) 1pd/ ½ pd
Odd – 8 C2B+5 Burpees to 6” Target – scale as needed for levels
Skill
EMOM 9
2 Turkish Get Ups each alternating arm
L3) 1.5/1 pood
L2) 1/ ½ pood
L1) ½ pood/ 5lb plate
WOD
“Christine”
3 rounds
for time
500m row
12 Body
Weight Dead Lift
21 Box
Jumps
Skill
Tabata Situps
L3) GHD
L2/1) Abmat
WOD
EMOMx15
5 rounds of:
Min 0,3,6,9,12: Cal Row L3)20/16 L2)16/12 L1)10/8
Min 1,4,7,10,13: L3/2) 3-6 Strict HSPU + 3-6 Kipping HSPU L1)Some form of pike pushups
Min 2,5,8,11,14: 2 Heavy Front Squats from floor, AKA squat clean + front squat
Skill
Bounding – set up boxes with different height PVC pipes to jump over
WOD
21 Burpee Box Jump Overs (24/20)
15 Power Clean&Jerk L3)135/95 L2)95/65 L1)65/35
5 Rope Climbs
15 BBJO
12 Power Snatch
4 Rope climbs
12 BBJO
9 Thrusters
3 Rope climbs
9 BBJO
6 Hang Power Cleans
2 Rope Climbs
6 BBJO
3 Hang Power Snatch
1 Rope Climb
WOD
50 Deadlift Cash In
5 Rope Climbs
15 Thrusters L3/2)75/55# L1)65/35
30 Double-Unders
4 Rope Climbs
15 Thrusters 75/55#
30 Double-Unders
3 Rope Climbs
15 Thrusters 75/55#
30 Double-Unders
2 Rope Climbs
15 Thrusters 75/55#
30 Double-Unders
1 Rope Climbs
15 Thrusters 75/55#
30 Double-Unders
Skill
EMOM 6
4-6 Back Extensions
WOD
Open WOD 12.1
17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Record total number of reps
WOD
“12 Days of Christmas”
For Time:
1 HSPU
2 Ring Dips
3 Cleans L3)185/115 L2)155/85 L1)Scale
4 Pistols
5 T-2-B
6 Wallballs L3/2)30/20 L1)Scale
7 Air Squats
8 KBS L3)2/1.5 L2)1.5/1 L1)1/.5
9 Box jumps
10 Chest to bar
11 Push Ups
12(00)m row
Just like the song! From highest number down to 1 HSPU each round