Author: pwsadmin

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-Up: Coaches Choice

Strength/Skill: Get Ready to Workout!

WOD: 5 Rounds for Reps

1 Minute Max Effort at Each Station

Ring Rows

Lunges

Assault Bike Calories

GHD Sit Ups

Burpees

Stimulus/Focus: Treat this workout however is best for you-as active recovery before the open tomorrow or as an all-out effort at each station, each minute. Your score is your total rep count.

Cool Down: ROMWOD

Warm-Up: Coaches Choice

Strength/Skill: Snatch + OHS

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 complex (Snatch + Overhead Squat).

WOD: For Time (20 Minute Time Cap)

10-9-8-7-6-5-4-3-2-1

Snatch + OHS (70% from Today)

1-2-3-4-5-6-7-8-9-10

Slam Balls (30/20)(20/15)

Stimulus/Focus: This will be taxing on the entire body-muscles and lungs. Just keep moving.

Cool Down: 400 Meter Run with Slam Ball

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 2 x 2 x 1

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result

WOD: 20 Minute AMRAP

30 Kettlebell Deadlifts

20 Kettlebell Swings

10 Kettlebell Goblet Squats

RX: (1.5/1)(1/25#)

RX+: (2/1.5)(1.5/1)

Stimulus/Focus: The only breaks you get from the KB are the ones you give yourself. Aim to complete each movement unbroken or in two sets. Rest as needed between sets/movements/rounds to allow that. Strive for 5 rounds.

Cool Down: Tabata Standing Oblique Twists with KB

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result

WOD: For Time (15 Minute Time Cap)

50 Air Squats

40 Strict Push Ups

30 Ab Mat Sit Ups

20 Pull Ups

10 Clean (Power or Squat) and Jerk (Push or Split) (135/95)(95/65)

RX+: Pistols, HSPU, GHDs, C2B, (185/135)(135/95)

*No mixing and matching RX and RX+.

Stimulus/Focus: Find a steady pace and keep moving during this mini chipper.

Cool Down: 3 Rounds

100 Meter Run

20 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% of your 1 RM and get AHAP. Lift on a 2-minute clock. Add result

WOD: 5 RFT (12 Minute Time Cap)

10 Floor Press (115/75)

20 Wall Balls (20/14)(14/10)

30 Double Unders

Stimulus/Focus: Treat each round like a sprint. Aim to do all work unbroken. Add result

Cool Down: 3 Rounds

100 Meter Run with Wall Ball

15 Ab Mat Wall Ball Sit Ups

Warm Up: Coach’s Choice

Strength/Skill: Front Squat

5 x 2

Stimulus/Focus: Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. Add result

WOD: T.U.P.

15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups

In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013

Stimulus/Focus: Have fun with this hero WOD. Complete the power cleans in fast singles, the pull ups in no more than 2 sets each round, and the front squats unbroken. Aim for less than 22 minutes.

*Masters RX: 95/65

Cool Down: Athlete’s Choice

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 20 Minute Team WOD

4 Athletes

25′ Handstand Walk (Pace Setter)

Air Squats

Ring Rows

Ab Mat Sit Ups

*The handstand walk is the pace setter. Accumulate as many reps as possible at the other stations. If you cannot handstand walk, complete 50′ bear crawl or 2 around the worlds. Rotate from HS walk to air squats to ring rows to ab mat sit ups. Your score is the total number of reps your team accumulates. The handstand walk counts as 1 rep per 5 feet.

Stimulus/Focus: Time to practice handstand walking! Have fun with a team!

Cool Down: Team Choice–Team Buy Out