Author: pwsadmin

Warm-up:
Coach’s Choice

Strength/Skill:
Clusters (Time to Work the Skill)

WOD:
For Time 12-9-6-9-12
Cluster (95/65)
Toes to Bar

Cool Down:
3 Rounds
10 GHD Sit Ups
10 GHD Extensions
20 Second Sink Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Get Ready to Work!

WOD:
Team WOD for Time
Run 400 meters as a group of 4
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
*Switch WODs when both pairs are finished.
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.
In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Only one person in each pair can work at a time.
Pairs cannot move to the second part until the other pair is finished with their first part.

Cool Down:
Team Choice​

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (3 x 3 x 3 x 3 x 3)
*Start at 65% and get AHAP!

WOD:
10 Minute GAFAP
1 Shoulder Press (65/45)
1 Weighted Box Step Up (65/45)(24/20)
1 Box Dip
*2s, 3s . . .

Cool Down:
Alternating Tabata
Glute Box Stretch
Shoulder Box Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Pause Back Squats (5 x 5 x 5 x 5 x 5)
*Get AHAP!

WOD:
8 RFT
100 Meter Run
5 Jump Squats (95/65)

Cool Down:
3 Rounds
Banded Hip Flexor Stretch (20 seconds per side)
5 Strict Pull Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Turkish Get Up
(Time to Work the Skill with Dumbbells)

WOD:
40 Minute Time Cap:
20 HRPUs/1 Ab Mat Sit Up
1 TGU per side (35/20)
19 HRPUs/2 Ab Mat Sit Ups
1 TGU per side (35/20)
*Continue the pattern until you do 1 HRPU and 20 Ab Mat Sit Ups; end with 1 TGU per side

Cool Down:
3 Rounds
10 GHD Extensions
100 Meter Row

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (1 x 1 x 1 x 1 x 1 x 1 x1)

WOD:
Descending Ladder
10-1 Front Squats (115/75)
10-1 HSPUs

Cool Down:
3 Rounds
Banded Shoulder Distraction (20 seconds per side)
10 V-Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 3 )
*Use 85% for all sets

WOD:
Partner WOD (15 Minute Time Cap)
3 Rounds
20 Synchronized Burpees over the Bar
400 Meter Farmer’s Carry (50/35 Dumbbells)

Cool Down:
50 Partner Wall Ball Ab Mat Sit Ups (20/14)

Warm-up:
Coach’s Choice

Strength/Skill:
Split Snatch (15 Minutes to Work the Skill)

WOD:
5 RFT
5 Split Snatch (95/65)
15 Wall Balls (20/14)

Cool Down:
3 Rounds
20 Second Shoulder Stretch (on the rig)
20 Candlestick Raises

Warm-up:
Coach’s Choice

Strength/Skill:
Rope Climbs

WOD:
4 RFT
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 HRPUs
100 Meter Run
10 Ab Mat Sit Ups
100 Meter Run

Cool Down:
4 Rounds
1 Rope Climb
5 Strict Pull Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Get Ready for the WOD!

WOD:
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Female RX: 25# plate

Cool Down:
Athlete’s Choice