Friday 8-30-13
Warm Up
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill
Floor Press
3-3-3-3-3
Conditioning
8 minutes
1000m Row
With remaining time AMRAP
T2B
Warm Up
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill
Floor Press
3-3-3-3-3
Conditioning
8 minutes
1000m Row
With remaining time AMRAP
T2B
Warm Up
Jumping Jacks
Mountain Climbers
Shoulder Mobility
Dynamic Stretches
Skill
Open Gym
Conditioning
10 RFT
5 HR Push-ups
10 Wall-balls (20#/14#)
15 Russian Twists (20#/14#)
Warm Up
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Conditioning
“Nasty Nosejob”
WOD #1
7-5-3
OHS (135#/95#)
Box Jumps (30″/24″)
Rest 3 Mins
WOD #2
7-5-3
Hang Snatch (135#/95#)
Strict Pull-up
Cash Out
5 100m Sprints
HAPPY BIRTHDAY WOD FOR Joe “Nosejob” Maniscalco! 30!
Warm Up-
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength-
Snatch Deadlift
5-5-5-5-5
Conditioning-
10 min AMRAP
3 Deadlifts (185#/155#)
30 Double Unders
Warm up–
400m run
10 OHS
Shoulder Mobility
Dynamic stretches
Strength–
Front Squat
3-3-3-3-3
Conditioning–
4 RFT
400m run
12 Thrusters (95#/65#)
10 Burpees
Warm Up–
Roxanne
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Hang Cleans
5-5-5-5-5
Conditioning–
14 Min AMRAP
7 HSPU
7 Burpee Box Jumps (24/20)
7 SDHP (53#/35#)
42 Jumping Jacks
Warm Up–
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Sled Push/Pull
Conditioning–
1000m Row
75 Wallballs (20#/14#)
Warm Up–
Jumping Jacks
10 OHS
Shoulder Mobility
Dynamic Stretches
Training–
“CFT”
Find 1 RM
Back Squat
Press
Deadlift
Warm Up–
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Rope Climb
Conditioning–
12 Min AMRAP
Max unbroken Double Unders
when double under are broken do
20 Sit Ups
10 Push Ups
Scored for total amount of DU
Warm up-
400 m run
10 OHS
Shoulder Mobility
Dynamic stretches
Skill–
Open gym
Conditioning-
“Helen”
3 RFT
400m run
21 KBS (53/35)
12 Pull ups
