Workout
“Dislocation”
In Teams of two, complete the following for time:
30-25-20-15-10-5
Power Cleans
Box Jump Overs 24/20″
Toes-to-Bar
**8 Bar Muscle-ups after each set is finished:
*ie: 30 PC+30 BJO+30T2B + 8 Bar Muscle Ups
RX: 135/95#
Scaled: 115/75#, 12 Strict Pull-ups
*Chip through each set and BMU however
Post Work
3 sets of:
Band Hamstring Stretch 1 minute
Roll out T-spine 20 Passes on foam roller
Strength
10:00 EMOM
1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch
*Full reset after Snatch balance
*You can build over the 10 sets or use 70-80% of 1RM
*Your score is final weight successfully lifted
Workout
5 Rounds For Time:
12 Overhead Squats
15 Push ups
45 Dubs
RX: 95/65#
Scaled: 75/55#
Feeling froggy?? 115/75#
Post Work
3 sets of:
Couch Stretch 1 minute per leg
Banded bully stretch 45 sec per arm
Workout
For time:
10-9-8-7-6-5-4-3-2-1 reps/calories:
Back Squat 1.5x bodyweight
Row
Bench Press 1x bodyweight
Row
Power Clean 3/4x bodyweight
Strength
Workout
Strength
Snatch Skill Work: 4 sets of:
3 Snatch Grip Deadlift
3 Hang Snatch High Pulls
3 Hang Squat Snatch
rest 90 seconds
*Weight isn’t the goal on this. Movement and technique.
Workout
“Scottie”
Scott was killed in action in Afghanistan on 21 October 2012 doing the job he loved.
Scott was a cheeky character often playing practical jokes with his mates and peers so this WOD hopes to capture his cheekiness.
This workout has included his favourite movements and a farmer’s carry. The farmer’s carry is to acknowledge his role as a combat engineer that required him to often carry heavy loads during a mission and due to the nature of his trade there was never time for rest.
10 Rounds for time of:
10m farmers carry to the pull up bar – 32/24kg
5 Under grasp strict pull ups
10m farmers carry to the dead-lift bar – 32/24kg
5 Burpees
5 Dead-lift 120/80kg
Strength/Pre Work
3 sets of
10 Double KB Swings
5 Double KB Cleans
5 Double KB Push Jerks
rest 1:30
Workout
16 minute EMOM
Odd: 10/7 Push-ups + 20 Double-unders
Even: 8 C2B + 8 Double KB Front Squat
Score is load used on the KB’s
Strength
In Teams of 4, pull a sled 400m for time.
Average Bodyweight + Sled.
Workout
“Barney”
10 minute AMRAP of:
8 Deadlifts
6 Hang Power Cleans
4 Shoulder to overhead
RX: 155/105#
Scaled: 135/95#
“Team Barney”
Teams of 2
14 Alternating Rounds for Time:
8 Deadlifts
6 Hang Power Clean
4 Shoulder to Overhead
RX: 155/105#
Scaled: 135/95#
Strength
5 X 3 Overhead Squats: across
Workout
14 minute AMRAP:
27 Calorie Row
7 Muscle UPs
27 Wall Balls 20/14# – 10/9ft
*Scale Muscle ups for 10 burpee pull ups
Regional Event 6 2012
For time:
Three rounds of:
7 Deadlifts 345/225#
7 Muscle-ups
then,
Three rounds of:
21 Wall balls 20/14# ball to 10′
21 Toes-to-bar
then,
30m Farmer carry 2 X 45/32.5kg DB’s
28 Burpee box jumps 24″/20″
30m Farmer carry 2 X 45/32.5kg DB’s
3 Muscle-ups
Scaled Version
For time:
Three rounds of:
7 Deadlifts 225/155#
7 C2B/Pull Ups/Jumping Pull Ups
then,
Three rounds of:
21 Wall balls 20/14# ball to 10′
21 Toes-to-bar/Knees to chest
then,
30m Farmer carry 2 X 32/24kg KB’s
28 Burpee box jumps 24″/20″
30m Farmer carry 2 X 32/24kg KB’s
3 C2B/Pull Ups/Jumping Pull Ups
Strength
Take 10 minutes to build to the 2nd weight that you will lift in the workout.
Workout
“13.1”
17 minute AMRAP:
40 burpees
30 snatch 75/45#
30 burpees
30 snatch 135/95#
20 burpees
30 snatch 165/115#
10 burpees
Max snatch 210/120#
Handstand Practice
Spend 20 minutes
Choose one and perform
5 Sets of
1-5 Free Standing HSPU’s
Max Effort Free Standing Handstand Hold
3-10 Strict Handstand Push-ups
5-12 Kipping Handstand Push-ups
:30-1:00 Handstand Hold
Skill work on these. If you blow threw them, just keep practicing.
Workout
For Time:
30 Clean and Jerks 135/95#