Friday 8-1-14

Friday 8-1-14

Warm Up: Every Minute on the Minute for 10 Minutes of: Odd: 2 Touch-and-Go Power Snatch Even: Deadlift + Clean Pull + Power Clean Skill: Bar Muscle Up WOD: 21-15-9 Complex For time: 8 Deadlifts (155/115) 7 Cleans (155/115) 6 Snatches (155/115) 8 Pull-ups 7 Chest-to-Bar Pull-ups 6 Bar Muscle-ups 6 Deadlifts (155/115) 5 Cleans (155/115) 4 Snatches (155/115) 6 Pull-ups 5 Chest-to-Bar Pull-ups 4 Bar Muscle-ups 4 Deadlifts (155/115) 3 Cleans (155/115) 2 Snatches (155/115) 4 Pull-ups 3 Chest-to-Bar Pull-ups 2 Bar Muscle-ups After Bash: “Hang Tough” American Gladiator Ring Crossing ONE Nation Competitors: Reverse Hyper 3 x 20 Travel WOD: For Time: 21 Push-ups 42 Squats 15 Push-ups 30 Squats 9 Push-ups 18 Squats...
Thursday 7-31-14

Thursday 7-31-14

Warm Up: Handstand Warm Up Skill: Handstand Walk WOD: “Midline March” 3 Rounds For Time: 25 GHD Sit-ups 50′ Handstand Walk 50′ Overhead Walking Lunge (155/115) After Bash: Shoulder Mobility ONE Nation Competitors: Build to a heavy set of the complex: Push Press + Push Jerk + Split jerk *Complete all 3 lifts before racking the bar. Travel WOD: For Time: Run 1 Mile, lunging 30 steps every minute...
Wednesday 7-30-14

Wednesday 7-30-14

Warm Up: Slingshot Push-up Skill: Push-up as Skill Transfer WOD: For time:150 Push-ups*Every time you fail or stop and rest with your chest on the ground count a penalty. If a penalty is counted, you must imediately sprint 40 yards. Once the penalty is completed go back to performing the 150 push ups. Post your times and number of penalties. After Bash: Plank Crawl Plate Drag Relay Race ONE Nation Competitors: Accumulate 3 minutes in L-sit Travel WOD: Same as class!...
Tuesday 7-29-14

Tuesday 7-29-14

Warm Up: “Cannonball”21-18-15-12-9-6-3Unbroken Kettlebell Swings Skill: Power Clean WOD: Every Minute on the Minute: Power Clean x 1 *Start at 135/65, and increase by 10# per minute until you hit 225/155. For the following minutes, increase by 5# per minute until you fail a rep. If your 1RM is less than 225/155, start at 135/65, adding 5# per minute. After Bash: 30 Barbell Roll-outs ONE Nation Competitors: 5 Rounds For Time: 5 Deadlifts at Max Power Clean from class workout 10 Pull-ups: *10 Minute Cap Travel WOD: “Cannonball” 21-18-15-12-9-6-3 Unbroken Weighted Swings *Find a weight and swing it!...
Monday 7-28-14

Monday 7-28-14

Warm Up: Coach’s Choice Skill: Team Strategy WOD: “Team Triple 3” In Teams of 3 For Time: Row 3,000 Meters 300 Double Unders Run 3 Miles *One athlete works at a time. Athletes rotate every 250m on the row, and every 200m on the run. After Bash: Fish Game on the Rower ONE Nation Competitors: RCF1 WOD + 10 Minutes of Triple Under Practice Travel WOD: 10 Rounds for Distance: 1:00 Run 1:00 Recovery Jog...