Monday, August 29, 2016

Row, Burpee Box Jumps, Cleans


WOD

Bar & Accessory
E3MOM x 5
A) Clean & Jerk, 5-4-3-2-1
B) Bent Over Row (same weight and reps as A)
C) Handstand Hold, 5x5
_________________________________________________________________________

Foundations
Partner WOD / AMRAP 15
P1 - Accumulate Single-unders
P2 - 9 KBS, 7 Burpees, 5 Box Jumps 20'
*Switch each round / Score = total single-unders + reps


Conditioning 
For time / 15 cap
Row 30 Calories
20 Burpee Box Jumps, 24/20
40 Power Cleans 135/95 | 115/80
20 Burpee Box Jumps
Row 30 Calories


Competition 
For time / 15 cap
Overehead Hold - accumulate 2 mins, 135/95 | 115/80
50 cals Bike
21-15-9 Thrusters, Pull-ups, 135/95 | 115/80


*Cool Down 
Rest 1 min after WOD
-then
30 Burpees for time

Saturday, August 27, 2016

SUPER GAMES 4

In-House Competition:  
SUPER GAMES 4 / Teams of 4 / 10 Teams / Thousands of pennies in prize money / Get your picture with these althletes after the event

This event brought to you by:
Pioneer Productions
Farmers Insurance/Jason Sauer
Clint Musselwhite
Grand Lake Mental Health/Charles Danley
Global Paint/Marcello Goro
FireX/Jeremy Barnes


WOD # 1a & 1b
For time/ 12 cap/ 1 works, 1 rows, 2 rest

Each athlete completes the following while someone is always rowing for calories:

80 Single-unders, 15 KBS 55/35 | 45/25#, KB Overhead Carry, 15 Goblet Squats

*Each athlete must row at least 1 calorie

**Score for 1a = time
**Score for 1b = total calories rowed
_________________________________________________________________________

WOD #2
3 minute clock / Each athlete chooses one of the following:

A. Find a 1 rep max Squat Clean
B. AMRAP Wall Ball Shots, 20/14 | 14/10
C. Find a 1 rep max Deadlift
D. AMRAP Hand-release Push-ups

___________________________________________________________________________

WOD #3

3 Rounds / 3 work, 1 rests

1 min - Bike for calories
1 min - AMRAP Burpees
1 min - AMRAP Thrusters, 75/55/35
1 min - rest

*Score = total reps

_____________________________________________________________________________

WOD #4 - FINAL
For time / Each athlete must complete 1 full round before next athlete begins

A1 - 12 Cal Bike, 9 Deadlifts, 6 Power Cleans, 3 Front Squats, 65/45
A2 - 15 Cal Bike, 12 Deadlifts, 9 Power Cleans, 6 Front Squats, 3 S2O, 95/65
A3 - 18 Cal Bike, 15 Deadlifts, 12 Power Cleans, 9 Front Squats, 6 S2O, 3 Thrusters, 115/80
A4 - 21 Deadlifts, 18 Power Cleans, 15 Power Cleans, 12 Front Squats, 9 S2O, 6 Thrusters, 3 Snatch, 135/95









Friday, August 26, 2016

Row, WBS, Double-unders, T2B, HSPU


WOD

Bar & Accessory

A) Back Squat 5-4-3-2-1 (each set heavy as possible)
B) Single Leg Stand-ups/Pistols/Roll-to-stand ups, 5x2
C) Beyond Strict Perfect Push-ups, 5x5-10
_________________________________________________________________________

Foundations
For time / 20 cap
1000 Single-unders
*10 Air Squats each time you stop, rest, break, etc


Conditioning 
AMRAP
5 mins - AMCalAP row
4 mins - AMRAP WBS
3 mins - AMRAP Double-unders
2 mins - AMRAP T2B
1 min - AMRAP HSPU


Competition 
15 min clock
50 Cals Bike
50 Handstand Shoulder taps
50 Cleans 135/95 | 115/80
50' HSW
AMRAP Bar Muscle-ups


*Cool Down 
Rest 1 min after WOD
-then
1 minute - Bike for Calories


Thursday, August 25, 2016

Pull-ups, Double-unders, KBS


WOD

Bar & Accessory
EMOMx15
A) Tall Snatch: Video  + Snatch Balance no dip, 1-1-1-1-1, : Video
B)  Good Mornings, 5x5: Video (same weight as A)
C) Sotts Press, 5x5:  Video  (same weight as A&B)
_________________________________________________________________________

Foundations
For time / 18 cap
10 Burpees
40 Deads
20 Burpees
30 Hang Power Cleans
30 Burpees
20 Front Squats
40 Burpees
10 Push Jerks

*95/65 | 75/55


Conditioning 
AMRAP 15
10 UB Pull-ups
20 UB Double-unders
30 UB KBS 55/35 | 45/25


Competition 
5 RFT
5 Hang Power Snatch 155/105 | 135/95
5 C2B (men - strict)
5 Box Jump, 30/24 | 24/20"


*Cool Down 
Rest 1 min after WOD
-then
1 minute - Row as far as possible


Wednesday, August 24, 2016

Snatch, Burpee, Thrusters,


WOD

Bar & Accessory
EMOMx15
A) Bear Complex, 5-4-3-2-1
B) Strict Pull-ups, 5x5

_________________________________________________________________________

Foundations
3 RFT / 15 cap
1 Arm Farmers Carry around the building, 55/35 | 45/25
15 Hand Release Push-ups
30 KBS, 55/35 | 45/25


Conditioning 
For time / 15 cap
30 Power Snatch, 75/55 | 65/45
15 Lateral Burpee over Bar
60 Thrusters, 75/55 | 65/45
15 Lateral Burpee over Bar
30 Power Snatch, 75/55 | 65/45


Competition 
0:00-5 mins
50 Box Jumps, 24/20
Find a heavy Back Squat
-then
5:00-10 mins
50 T2B
Find a heavy Clean & Jerk (any)
-then
10:00-15 mins
50 GHD Sit ups
Find a heavy Deadlift

*score = total of 3 lifts


*Cool Down 
Rest 1 min after WOD
-then
AMRAP 1 min - Clean & Jerk 95/65 | 75/55

Tuesday, August 23, 2016

Sled Push, Run 800m, Burpees


WOD

Bar & Accessory
EMOMx15
A) Overhead Squat, 3x5 @ 67.5% of 1 RM
B) Snatch High Pull, 3x5 @ same weight as A
C) Double or Triple-under Attempts, 3x10

_________________________________________________________________________

Foundations
Partner WOD / AMRAP 18
10 HR Push-ups
10 Power Snatch 75/55/35
Run 200m

Conditioning 
For time / 15 cap
100 yard Sled Push, 4/2 | 3/1
Run 800m
66 Burpees


Competition 
AMRAP 12
30 UB WBS
5 UB Power Cleans, 135/95 | 115/80


*Cool Down 
Rest 1 min after WOD
-then
AMRAP 1 min - KBS 55/35 | 45/25


Monday, August 22, 2016

Clean & Jerks


WOD

Bar & Accessory
A) Strict Shoulder Press, 3x5 @ 67.5% of 1 RM
B) Snatch Grip Deadlift, 3x5 (same weight)
C) Knees-2-Feet, 3x5 hold the finish for 3 seconds

_________________________________________________________________________

Foundations
For time / 15 cap
Hang Squat Clean, 95/65 | 75/55#
1-2-3-4-5-6-7-8-9-10
Single-unders
100-90-80-70-60-50-40-30-20-10


Conditioning 
5 Rounds / 15 cap
AMRAP UB Clean & Jerks, 135/95 | 115/80#
-rest 2 mins


Competition 
AMRAP 15
5 Pull-ups + 3 T2B + 1 Bar MU
10 HSPU
15 Cals Bike



*Cool Down 
Rest 1 min after WOD
-then
AMRAP :90 - Burpees