Month: October 2017

Barbells For Boobs

Event 1:

RX (scored based on completion time and normalized with age equation)

5k Run or 6000/5500 Row

Or 280/200 Cal Bike

Scaled: Selects own distance and own goal.  Points are awarded for 

hitting goal and exceeding goal.  Goals should be realistic and challenging.

Event 2: AMRAP 5

30 Jumping Lunges

15 Burpees over the Bar (lateral)

10 TTB

Scaled (stepovers ok, reverse lunges, hanging knee raises)

Rest 1 min

Event 3: 6 min to establish 1RM C&J

*Medals awarded to top 3 male and female Rx and scaled.  Totals score from all 3 events.

WOD:

7 Rounds for Time

7 Dumbbell Pushups

7 Dumbbell Power Cleans

7 Dumbbell Thrusters

L3: 55/35

L2: 35/25

L1: Scale

Strength:

Back Squat

2-2-2-2-2

Take approximately 20 min to build to today’s heavy double

WOD: 

27-21-15-9

Kettlebell Swings

Box Jumps

L3: 2/1.5

L2: 1.5/1

L1: Scale

Skill:  Strict HSPU

Using gymnastic mats work the following skills:

A:   Tripod and pike HSPU

B: Headstand

C:  Box Strict HSPU

D:  Spotted strict Freestanding

E:  Nose to wall Strict HSPU

WOD:

15 SHSPU

30 Pull-ups

60 Wallballs 

30 Pull-ups

15 SHSPU

*Starting at 1:00 EMOM 6 Deadlifts @ 225/155

L3: 20/14 225/155

L2: 185/125

L1: Scale

12 min cap

Running Cycle Week 6 (Final Week)

If participating in Barbells for Boobs 5k do WOD A as a final prep run.   If not participating in BB4B 5k complete WOD B

WOD A:

6 x 800m Run with decreasing splits (see video for details)

2 min rest between 800’s.  

WOD B: 5k Run

“Friends and Family WOD”

AMRAP 15

30 Air Squats

20 Push-ups

10 Power Cleans

L3: 135/95

L2: 115/75

L1: Scale

WOD: Build to a heavy of the following complex

3 Snatch Deadlift + 1 Hang Snatch + 3 OHS

Cashout:    

TABATA Ab Mat Situps

Record Score with complex weight

Skill: Rowing

Spend 5-10 min on rowing technique

AMRAP 20

15 Burpees

30 Cal Row

WOD

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

10 Wallballs after each set

L3: 30/20

L2: Hybrid strict pull-ups and ring rows/ 20/14

L1: Ring Rows/ Scale