7/31/2015 5 rds Not For Time

5 rds  Not For Time

400m Row or Rune

10 Close Grip Bench Press 185/105

10 Box Jumps 24/20

10 DB Triceps Extensions

5 HSPU/10 Diamond Pushups

7/30/2015 Work and Run or The Masters Pride “Couplet” then “Triplet”

Fitness

50 Wallballs

400m Run

40 Abmat Situps

200m Run

40 Abmat Situps

400m Run

30 Kettle Bell Swings 70/44

200m Run

30 Goblet Squats

Competition

The Masters Pride “Couplet” then “Triplet”

“Couplet”

3-6-9-12

Power Cleans 135/95

Burpees to Plate Touch 45#

rest until 17:00 then

“Triplet” 8 min Amrap

50 Wallballs

30 Power Snatches 95/65

Max Pullups

7/29/2015 The Masters Pride “Chipper”

For Time

50 Thrusters

40 Toes To Bar

30 Overhead Wallball Lunge Steps

20 Lateral Bar over Burpees

135/95 RX

115/75 40-49

and more scale for older

7/28/2015 Deadlifts/Burpees/Pullups/DUs

WOD

10-9-8-7-6-5-4-3-2-1-

Deadlifts 125% BW

Bar over Burpees

Pullups

30 Double Unders/60 Singles

7/27/2015 15 AMRAP Partner DT

WOD Partner Amrap of “DT”

15 min AMRAP of

12 Deadlifts 185/105

9 Hang Power Cleans

6 Push Jerks

Partner runs 200m Sandbag Carry 55/35

Keep rotating after each run.

7/23/2015 Championship Fight Gone Bad

Fitness/Competition

“Team Championship Fight Gone Bad”  Bring a Friend, Tag some Partners

Make a Team of 3 and complete 5 rds of 1:00 MAX:

Wallballs

SDHP 75/55

Box Jumps/Step Ups

Push Press 75/55

Row for Calories

Each athlete will rotate through a 1:00 work/2:00 rest period.

Competition uses

95/65 for SDHP and Push Press

24/20 and MUST Box Jump step Down

7/22/2015 Strict Press then KB/DU

Fitness

A. Strict Press work

10-8-6-4-2 From the Floor

B. 21-18-15-12-9-6-3

Kettle Bell Swings American 53/35

Perform 5 Burpees and 30 Double Unders/75 Singles in between each set.

7/20/2015 PowerSnatch/Deadlift Burner…”The Drooler”

Fitness

A. Power Snatch Work

B. 20 AMRAP LADDER

1,2,3,4…

Hang Power Snatch

Deadlift

Bar Pushup W/ 2 Second Pause

Jumping Lunges (2ct)

200m Run

Competition

“The Drooler” AKA Mike K

1000m Row Buy In

3 rds of

5 Power Snatch 95/65

5 Overhead Squats

5 Curtis P’s

then 800m Run

3 rds of

5 Deadlifts 135/85

5 Floor Press

5 Floor Wipers

Run 400m

5 DHP (3 DL, 2 HPC, 1 Press, 2 HPC, 3 DL)

Run 800m 

Cash out “Grace”

7/17/2015 2:30 Max WORK for 2 rds

WOD

:00-2:30 Max Calorie Row/rest :30

3:00-5:30  Max Double Unders/rest :30

6:00-8:30 Max Toes to Bar

9:00-13:00 Run 800m

rest 2min REPEAT starting at 15:00

***Scale to 400m Run if you are not sub 4:00 800m Run***

Record Average of each Score.

7/16/2015 Comp Train “Zeus”

Time to ride the Comp Train

“ZEUS”

3 RFT

30 Wallballs 20/14

30 Sumo Deadlift High Pulls 75/55

30 Box Jumps 20″ (Step up use 24″)

30 Push Press 75/55

30 Calorie Row

30 Push ups

10 Back Squats @ 100% Body Weight (From the Floor)