Month: July 2014

Warm Up–

4 Frames Rowling 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

TGU

Conditioning–

1000m Row 

then with remaining time

5 Burpees

15 Sit ups

12 min AMRAP 

Warm up–

2 Rounds

20 Double unders

15 Squat jumps

10 Shoulder taps

Shoulder mobility 

Dynamic stretches

Strength–

Front Squat 

3-3-3-3-3 (30X1)

Conditioning–

14 min AMRAP

15 Wallballs (20#/14#)

30 Double unders

Every two rounds perform 1 rope climb

Warm Up–

Baseball

Shoulder mobility 

Dynamic stretches

Strength–

Deadlift 

3-3-3-3-3

Conditioning–

“Diane” 

21-15-9

Deadlift (225#/155#)

HSPU

Warm up–

2 Rounds 

200m Run 

10 OHS

5 Burpees

Shoulder mobility

Dynamic stretches 

Strength– 

Weighted pull ups

5-5-5 

Conditioning–

For time:

400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 

Time Cap: 18 minutes

Scaling will be:

3 Pull ups

3 Box dips for 1 muscle up 

Warm up–

Suicide sprint

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Core Circuit

Conditioning–

Run 1 mile

50 TTB  

Warm Up–

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength–

Tabata Push-ups

Conditioning–

60 Calorie Row

50 KBS (53#/35#)

40 Box Jumps (24″/20″)

30 Hand Release Push-ups

20 Burpees

10 Kettlebell Clean & Jerks (Each Arm) 

Warm up–

3 Rounds

100′ Bear Crawl

10 Squat jumps 

Shoulder mobility 

Dynamic stretches

Strength–

OHS

3-3-3-3-3

Conditioning–

10 min Ascending ladder

2 OHS (95#/65#)

1 Wall walk

4 OHS

1 Wall walk 

6 OHS 

1 Wall walk

…

Mobility of the Day–

Face pulls / scapula work

Warm up–

2 Rounds

20 Grasshoppers

20 Double unders

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

2 set for max time:

Flexed arm hang 

Negatives:

5-5-5-5-5

Conditioning–

15 min AMRAP

6 Pull ups

12 Russian twist (each side)(20#/14#)

50 Double unders

Warm up–

Death by Burpees

5 mins add two reps each min

10 OHS 

Shoulder mobility 

Dynamic stretches 

Strength–

10 mins to establish 

3RM Thruster

Conditioning–

Open WOD 14.5

21-18-15-12-9-6-3

Thrusters (95#/65#)

Bar facing burpees 

25 min cap

Warm Up–

Bring Sally Up

Shoulder mobility 

Dynamic stretches

Strength–

Back Squat 

5-5-5-5-5

Conditioning–

12 min Ascending Ladder

2,4,6,8…MBC (20#/14#) 

1,2,3,4…HSPU 

Mobility of the Day–

QL Stretch