Pre-WOD:
3x10 Back Squat

WOD - For Time (20 minute Cap):
- 30 Wall Ball Shots (#20/14)
- 30 Power Cleans (#135/95)
- 30 Wall Ball Shots
- 20 Power Cleans
- 30 Wall Ball Shots
- 10 Power Cleans

Used 95# for 30 reps, 115# for 20 and 135# for 10 Cleans. 20# for Wall Balls.

***No Class on Wednesday; the current plan is to move into another temporary spot by Thursday (SE corner of Arapaho and Coit)

KB Shoulder Press
5x8+ 10 s Overhead Hold

Set Every 2,5 min

Hill Sprints
6 Sprints, Every 2,5 min
All Out Effort!

Mobility & skill work in preparation for the 2014 CrossFit Open 14.1 workout.

- 1000M Row
- Low Body Mobility & Foam Roller
- Upper Body Mobility & Band Work
- DU technique
- Wall Ball Technique
- PU technique
- Bar Work DL, Clean, Snatch, OHS
- Ring Work

Pre-WOD:
3 Max Rep Sets
- Strict Press (115#,95#)
- Push Press
- Push Jerk
Continuous movement; complete max reps of strict press, once strict press fails, utilize push press, once push press fails, utilize push jerk until failure. Max reps in each of the 3 sets!

WOD - 7 Min AMRAP:
2-4-6-8-10 ... etc.
- DL (#225,155#)
- HSPU

Post WOD:
3 rounds of
- Max Time L Hang
- 25 Situps

Got through round of 10 reps + 4 DL. Shoulders were smoked,

Pre-WOD:
- Work up to a heavy Thruster

WOD - Thrusters (#95/65)-On the Minute, Every Minute:
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
etc.....until failure*

*At failure, 1 minute on and 1 minute off: plank until the last person fails at Thrusters.

Post:
50 GHD Sit Ups
100 Situps

Pre-WOD:
5X5 Dead Lift

WOD - As heavy as possible, as quickly as possible:
-1 Snatch, 10 Hand Stand Push Ups
-1 Snatch, 9 Hand Stand Push Ups
-1 Snatch, 8 Hand Stand Push Ups
-1 Snatch, 7 Hand Stand Push Ups
-1 Snatch, 6 Hand Stand Push Ups
-1 Snatch, 5 Hand Stand Push Ups
-1 Snatch, 4 Hand Stand Push Ups
-1 Snatch, 3 Hand Stand Push Ups
-1 Snatch, 2 Hand Stand Push Ups
-1 Snatch, 1 Hand Stand Push Up

WOD:
(Each Round Done As Quickly As Possible. Rest Between Rounds)

-500 Meter Row / 20 Thrusters (#95/65)
-400 Meter Row / 15 Thrusters (#115/75)
-300 Meter Row / 10 Thrusters (#135/85)
-200 Meter Row / 5 Thrusters (#155/95)
-100 Meter Row / 1 Thruster (#185/115)

Post WOD:
Three Rounds of:
-30 Weighted Sit Ups
-1 Minute Plank

Ouch!

Pre-WOD:
- 3x8 Back Squat @ 75% of 1 rep max
- 3x15 DB Bench Press

WOD - 3 minute clock:
In the first minute try to complete:
-50 Air Squats

In the second minute, try to complete:
-30 Burpees

In the third minute, try to complete:
-20 Hand Stand Push Ups

After three minutes, complete whatever reps you have remaining of each off the clock.

• 40 Air Squats
• 14 Burpees
• 5 HSPU

Legs, shoulders ... hell, body was just toasted! :) gettin old

Pre-WOD:
- 3X10 @ 70% of 1 rep max back squats

WOD:
- Warm up 100M sprint at 50% effort
- Warm up 100M sprint at 75% effort
- 10X100M sprints @ max effort; Minimal rest between sprints
- Cool down 100M sprint at 75% effort
- Cool down 100M sprint at 50% effort

Post-WOD:
- 50 Toes to Bar
or based on your previous week ab workout
- 50 GHD
or
- 100 Situps

WOD - 30Min OMEM:
- 15 Wall Balls (20,14), 1 minute to complete 15 Wall Balls
- 10 Box Jumps (24,20), 1 minute to complete 10 Box Jumps
- 5 Power Cleans, Touch & Go, 1 minute to complete 5 Power Cleans

Total Reps:
- 150 Wall Balls
- 100 Box Jumps
- 50 Power Cleans

It hurt.