Warm-up:
Coach’s Choice
Strength/Skill:
2 for 1 Wall Balls-Time to Work the Skill
WOD:
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Female RX: 14#, 20″, 35#
Mobility:
Achilles
Buy Out:
50 Partner Over the Box Wall Ball Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (Time to Work to WOD Weight)
WOD:
11 Minute AMRAP
20 Step Lunges
10 Toes to Bar
5 Deadlifts (315/205)
Mobility:
Hamstrings
Buy Out:
4 Rounds
100 Meter Run
5 Pull Ups
10 HRPUs
15 Air Squats
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (7 x 2 )
*Use 85% for all sets.
WOD:
10 Minute AMRAP
5 Floor Press (115/75)
10 Candlestick Raises
*Hold onto your barbell for support during candlestick raises*
Mobility:
Shoulders
Buy Out:
5 Rounds of “Cindy”
Warm-up:
Coach’s Choice
Strength/Skill:
Push Press (1 x 1 x 1 x 1 x 1 x 1 x 1)
*Start at 75% of your 1 RM
WOD:
12 Minute AMRAP
3 Rope Climbs
12 Push Press (95/65)
50 Double Unders
Mobility:
Shoulders
Buy Out:
Tabata Diagonal Plank Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (7 x 5 )
*Use 60% of your 1 RM for all sets. 3 second pause in the bottom.
WOD:
21-15-9
Back Squat (115/75)
Burpees over the Bar
Mobility:
Squat Therapy
Buy Out: 3 Rounds
5 Barbell Rollouts
100 Meter Run
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 5 )
*Use 60% of your 1 RM for all sets.
5 second tempo work
WOD:
5 RFT
12 Deadlifts (95/65)
8 Power Cleans (95/65)
4 Weighted Step Lunges (95/65)
Mobility:
Hamstrings
Buy Out:
4 Rounds of “Cindy”
Warm-up:
Coach’s Choice
Strength/Skill:
Run Mechanics
WOD:
Metcon (Time)
1200 Meter Run
12 Rounds
4 HSPUs
8 Pull Ups
12 Air Squats
*RX+: Strict HSPUs, C2B
Mobility:
Shoulders
Buy Out:
30 GHD Sit Ups & 30 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (5 x 2 )
*Start at 75% of your 1 RM
WOD:
Metcon (Time)
4 Person Team WOD~5 Rounds for Time and Reps
7 Snatch (95/65) (Pace Setter)
ME GHD Sit Ups
ME Calorie Row
ME Box Jumps (24/20)
*Put total rep count (including snatch reps) on the board with your time.
Mobility:
Shoulders
Buy Out:
Team Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat 5 x 3
(*At 85% of your 1 RM)
WOD:
3 Rounds
6 Overhead Squats (115/75)
12 Toes to Bar
Then,
3 Rounds
6 Cleans (115/75)
12 Chest to Bar
Mobility:
Shoulders
Buy Out:
Run 800 Meters
Warm-up:
Coach’s Choice
Strength/Skill:
Sumo Deadlift (4 x 4 )
*Use 80% of your 1 RM for all sets
WOD:
8 RFT
8 Sumo Deadlift (275/185)
100 Meter Run
4 Russian Kettlebell Swings (2/1.5)
100 Meter Run
Mobility:
Hamstrings
Buy Out:
4 Rounds of “Cindy”
