Thursday 7-31-14

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–
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