FRI15FEB2019

WOD

Strength
Push Jerk: 4 sets of 5 building

Conditioning
AMRAP in 5 min:
400M Run
15 Power Snatches (95/65)
Max Burpees Over Bar

Rest 3 Minutes

AMRAP in 5 min:
400M Run
12 Power Snatches (115/80)
Max Burpees Over Bar

Rest 3 Minutes

AMRAP in 5 min:
400M Run
9 Power Snatches (135/95)
Max Burpees Over Bar

Extra

Skill/Midline
For Time:
1-2-3-4-5-6-7-8 UB HSPU
10 GHD Situps to Parallel

THU07FEB2019

WOD

Mobility
Barbell trap smash
Straddle stretch x 3 min hold
Couch stretch x2 min e/s
Pigeon x2 min e/s

Strength
4 Sets:
8 Supinated Supine Row
10 Banded Tricep Ext
12 GHD Situps to Parallel

Conditioning
2 Rounds for Time (25 min cap):
60/40 Calorie Assault Bike
100 Double-Unders
80/60 Cal Row
*can start on rower or bike

THU20DEC2018

WOD

Mobility
Delt/Pec/Tricep Smash w/ LX ball
Hamstring Foam Roll & Stretch
Couch Stretch 2min e/side

Skill
Anchored Toes to Bar: 4-5 sets of 5-8 reps

View this post on Instagram

| TTB – MORE STRENGTH | by @pamelagnon …. ▪️If you find this drill easy then you are not doing it right! This drill is all about: 1. 💯 active muscles – The. Entire. Time. 2. Compression/Flexibility 3. Core, Lats and hip flexors doing work👊🏼 …. 🤸‍♂️SETUP: 1. Set ball up to hit lower back/tailbone & use plates to secure ball so it doesn’t roll. 2. Bar about shoulder height. 3. Secure bar to rig! …. 🤸‍♂️EXECUTE: ▪️Start by pulling down on rig, toes pointed & feet off floor (this is how to work your core/hip flexors) . ▪️Hollow position at start (tuck ribs down towards belly button) and compress more as you raise feet and stay completely ENGAGED! . ▪️Slow as you hinge hip to create pike & feel the muscles doing work! . ▪️If you have tight hamstrings, go as far as you can, keeping legs straight & toes extended. Each rep try to stretch a bit more! . ▪️Return to start position (do not drop feet to floor) and keep knees locked out. …. *Click my bio link to work online with me & @pamelagnon 🙌🏼 . #crossfitgamesmasters #gymnasty #pamelagnon #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getstrong #gymnasticscomplex #ttb

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Conditioning
In Teams of 2, for Time:
150m Row + 100m Run
300m Row + 200m Run
500m Row + 400m Run
300m Row + 200m Run
150m Row + 100m Run
*Partner A rows 150m while partner B runs 100m, then switch, Partner B Rows 150m and Partner A Runs 100m
**Can not move to row/run until both partners finish

WED07NOV2018

WOD

Strength
Split Jerk: Build to 85% for 3 sets of 2 

Conditioning
AMRAP in 20 Min:
100M Run
10 Strict Pullups
100M Run
35/30 Cal Row
100M Run
20 Kettlebell Swings (53/35)

Extra

BS: 5 sets of 1 Pause BS + 2 BS, building to max for the day

5 sets:  10 sec. ring row hold w/ feet even with box (rings low on torso) 20 sec. support position hold on rings (top of dip)

UB Muscle Ups 1-2-3-4-5-6-5-4-3-2-1 *scale w/banded saddle MU

Midline – After 4 min. Tabata – L-Hang on rings

FRI17AUG2018

WOD

Strength
Strict Press: Find 1RM
*It’s easy to build to fast. Build slowly, with sets of 2 or 1

Conditioning
“Cindy”
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Squats

Extra

Singe arm KB OHS: 5 sets of 5 e/arm @ 80-85% of last week’s max

20 freestanding tripod leg lifts as warmup

4 sets: 5 kipping HSPU + 2 strict HSPU + 5 kipping HSPU
*New open standard

MON23JUL2018

WOD

For Time:
7 Rounds for Time:
7 Burpee Box Overs (24/20)
10 Toes to Bar

Midline – After:
4 min. tabata – Hollow rocks

Extra

Snatch from the Blocks below the knee: 60/3, 70/3, 75/3, 80/2*2 sets, 85/2*2 sets, 90/1, 95/1

FS: 9 sets of 1@85% every 45 sec

50 alt. pushup hold shoulder taps

4 min. tabata – HS hold facing wall