EMOMx15
Min 1: 15 Wallballs 6/4kg
Min 2: 15 KB Swings 24/16kg
Min 3: 15 Box Jumps 24/16kg
Min 4: 15 Push Press 42,5/30kg
Min 5: 13/11 Calorie Row

T-Spine mobility
Wrist + Forearm Prep
Scap Pushups
Push Up negatives
Lizard Stretch
BW Squats
BW Good Mornings

Then Benchmarking!
-Everyone does 2min max burpees together
-As you are recovering from the burpees, trainers give 2-3min rowing technique clinic
-then 1 attempt each at max wattage on the rower. once the wattage drops, you're off the rower.

15min

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Front squat(12)
week one
5@65%-75%-85%
amrap on final set

Metcon/Metcon-comp(12)
on the 2:00 min
6rds
16 wallballs 16/12 *20/14
6 pull ups/4 bmu
score equals best time

Finisher
2 min hip opener
1 min s/a para stretch
100 crunches

BBG

5X1 Snatch from blocks (just above knee) @ 80% of max from blocks – rest as needed

BB Cycling/Midline

1a) 3×5 Touch & Go Snatches (full) @ 75% of 5rm – rest 90 sec.

1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest 90 sec.

Conditioning

“Open Workout 14.1″

10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

//

Lub

20 PullUps
40 Kb Snatches
80 DU
40 Kb Snatches
20 PullUps

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Lub

"GarageGames Final"
1/2 Jackie

500 M ROW
25 Thrusters
15 Pullups

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CrossFit!

WOD: ( Vertailu: 21/10/2013)

25 x DL 100/80kg
25 x SC & J 60/40kg
25 x Thruster 40/30kg
25 x Ohs 20/15-20kg

TIMECAP: 15min

Tabata Burpee
then
AMRAP 12:
15 KBS 24/12
15 WBS 9/6
then
Tabata Burpee

Result = (Score Tabata 1 + Score Tabata 2) x 10 + Score AMRAP 12

Complete 6 sets of 3 reps front squat @85-90% of max

WOD:"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
7-15-7-9-11

AMRAP 4:
500m Row
ME Ring Dip
1:00 Rest
AMRAP 4:
200 DU
ME CTB Pull-up
1:00 Rest
AMRAP 4:
30 Burpee
ME KBS 24/16

8 min AMRAP
12 burpees
6 pushpresses 60kg/40kg