Monthly Archives: August 2018

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps

Set up for DL EMOM
bar only 5x jefferson
bar only 5x rdl
set DL EMOM rd 1 weight (50%)

Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xmax, 1xmax, 1xmax

Metcon
Row 400m
C&J 4 155/105
DU 40

Row 300m
C&J 3 175/125
DU 30

Row 200m
C&J 2 195/145
DU 20

Row 100m
C&J 1 205/155
DU 10

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

Skill Work
Partner Handstands - progression
Group HS Walk

PARTNER WOD
partner wod - 20 min
a1 rows for max calories while A2 performs task then switch
row max calories
weighted OH lunges
5 burpee plate jump
weighted OH lunges
10 KB swing
1 Rope climb
switch

Benchmark
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Warmup
400m jog
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks
10 air squats, 10 squat jumps
wrist clock hold

Strength / Skill
EMOM 8 min
deadlift
build to 1rm
min 1-2 5reps
min 3-5 3 reps
min 6-8 1 rep

Metcon
Bear Complex (7)
400m run
135/85,

Bear Complex (7)
400m run
155/105

Bear Complex (7)
400m run
175/125

weight mgmt - if you need more than 5 second rest between each set your weight is too heavy