Warm-up:
Coach’s Choice
Strength/Skill:
Med Ball Clean Work
WOD:
5-Person Team WOD
100 Meter Run is Pace Setter (rotate movements every 100 meters)
150 GHD Extensions
150 Ring Dips
150 K2E
150 Med Ball Cleans (20/14)
*Score is time and meters completed
Mobility:
Athlete’s Choice
Buy Out:
Team Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (3 x 3 x 2 x 2 x 1)
WOD:
10 RFT
10 Overhead Squats (65/45)
20 Ab Sit Ups
Mobility:
Athlete’s Choice
Buy Out:
Run 400 Meters
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (4 x 2)
*Use 90% for all sets.
WOD:
3-Part WOD
5 Minute AMRAP
5 Deadlifts (135/95)
10 Bar Hops
Rest 1 Minute
5 Minute AMRAP
5 Deadlifts (135/95)
10 Over the Bar Burpees
Rest 1 Minute
5 Minute AMRAP
5 Deadlifts (135/95)
10 Double Unders
Mobility:
Hamstrings
Buy Out:
Reverse Tabata L-Hangs
Warm-up:
Coach’s Choice
Strength/Skill:
Max Height Box Jump
WOD:
For Time
100-80-60-40-20
Double Unders
50-40-30-20-10
Wall Balls (20/14)
25-20-15-10-5
Box Jumps (24/20)
*100 DUs, 50 WBs, 25 BJs
Mobility:
Achilles
Buy Out:
50 Partner Over the Box Wall Ball Ab Mat Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (5 x 6)
*Use 70% of your 1 RM.
WOD:
15-12-9
Box Push Up
Shoulder Press (65/45)
Box Dip
Mobility:
Shoulders
Buy Out:
3 Rounds
10 Weighted Box Step Ups
5 Over the Box Burpees
Warm-up:
Coach’s Choice
Strength/Skill:
Turkish Get Up (10 Minute EMOTM-2 Reps)
*Use 90% of your 1 RM
WOD:
For Time
5 Turkish Get Ups (per side)
50 Ab Mat Sit Ups
4 Turkish Get Ups (per side)
40 Ab Mat Sit Ups
3 Turkish Get Ups (per side)
30 Ab Mat Sit Ups
2 Turkish Get Ups (per side)
20 Ab Mat Sit Ups
1 Turkish Get Ups (per side)
10 Ab Mat Sit Ups
*RX: 50/35 DB
Mobility:
Shoulders
Buy Out:
3 Rounds
10 Bicep Curls (35/20)
10 Step Lunges (35/20)
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (3 x 5)
*Use 70% of your 1 RM.
WOD:
For Time
21-15-9
Thrusters (65/45)
42-30-18
Slam Balls (30/20)
Mobility:
Shoulders
Buy Out: Run 400 Meters with Slam Ball
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift
(Work Up to WOD Weight)
WOD:
Bowen (Time)
3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Female RX: 185#, 35#, 20″
Mobility:
Hamstrings
Buy Out:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (5 x 2 ) *Use 90% of your 1 RM for all sets.
WOD:
3 RFT
250 Meter Row
6 K2E
12 Snatch (65/45)
18 HRPUs
Mobility:
Shoulders
Buy Out:
3 Rounds
10 GHD Extensions
25 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Hang Power Clean (15 Minutes to Find Your 1 RM)
WOD:
30-20-10
Hang Power Clean
Shoulder to Overhead
*Increase weight each round
*Use 70%, 80%, and 90%
*Time Cap of 12 Minutes
Cool Down:
3 Rounds
20 Seconds Banded Shoulder Distraction (each side)
5 Over the Bar Burpees
