WOD:
4 Rounds
15 GHD
5 Deficit HSPU

Post WOD:
6x50M XPO Sled Push

Teams of 2 complete:
8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

Event Date: July 23, 2014

Warm Up

400m Run

10 Air Squats

10 PT

10 GM

25m Burpee Broad Jump

Strength

DELOAD WEEK

Using 1RM

“Push Press”

5x40%

5x50%

5x60%

WOD

30-20-10 for time

S2OH 165/115# (shoulder press, push press, push jerk allowed)

Back Squat (good range of motion and good depth)

HRPU' (quality reps thighs and chest touch the floor)

5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Strength / Skill:
5x4 Back Squat @ 80% 1RM

WOD:
20min AMRAP of the following movements
400M Run
20 Box Jumps
20 Toes To Bar
20 HSPU

LÄMMITTELY

15 min ajan
5+5 tuulimylly
10 istumaannousua
10 lapapunnerrusta
5 mittarimato
10 kyykky (pelkkä tanko)

VOIMA
Takakyykky
10-8-6-4-2-4-6-8-10

Metcon

4 kierrosta putkeen:
25 punnerrusta
25 istumaannousua
10 dippiä

LOPPUUN:

5 x 15-20 lantionnostoa

FLEXIBILITY:
Test Pistol

3 minutes Hip Capsule Distraction

3 minutes Ankle Distraction

15 Squats

Re-test Pistol

http://gymnasticswod.com/wod?field_focus_tid=96

Posted on July 18, 2014

7.18.14 Friday
Event Date: July 18, 2014

Warm Up

200m Run

DyNamic WarmUp

-Knee Pulls

-Quad Pulls

-Lateral Lunge

-Toe Pulls

-Scissors Kicks

-1min Scorpion L/R

10 PT

10 GM

1MIN BAND SQUAT

1MIN SHOULDER DISTRACT

10 AIR SQUATS

WOD

For Time

6PC/6 HSC 135/75#

10 Burpees OB

50 DU’s

6PC/6 HSC 155/95#

15 Burpees OB

75 DU’s

6PC/6 HSC 185/125#

20 Burpees OB

100 DU’s

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