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)

7/14/2015 Push Press then HEAVY 8 AMRAP

A. Push Press 5 reps x 5 sets then 2 reps x 3 sets

Find a 2 Rep Max

B. 8 AMRAP

1 Clean and Jerk 100% of A/ 80%

2 Bar over Burpees

2 C n J

4 BOB

3 C n J

6 BOB

4 C n J

8 BOB, and on and on!

7/13/2015 Backsquats then “Jackie”

A. Backsquats 5 reps x 5 sets at 60% 1 RM

B. “Jackie” (Double if you are Mike or Hal)

1000m Row

50 Thrusters 45/35

30 Pullups