WOD:

Partner WOD

Row 5K

One partner rows, other partner holds

KB in One hand Overhead* (35/20)

*Can only row when KB is locked out OH.  Break up 5K as needed

Scaling Options:

KB – 25/15

Cool Down:

Mash hip with lacrosse 3 min per side

Shoulder distraction x 2min per side

S/S/S:

Overhead Squats

5×5

Increase weight ea set

WOD:

13 min AMRAP:

15 Unbroken Wallballs (20/14)*

10 Handstand Push Ups

*If the ball hits the ground before you get 15 WB in a row, you start back at zero.

Yes, you read that right.  Each round, your wallballs have to be unbroken.  If you drop the ball before hitting 15, or you stand there holding the ball for more than a 5 count, you start back at zero.  That means, before you pick up that ball, make sure you are ready to go

Scaling Options:

WB – 14/12

HSPU – 1-2 ab mats under head -> pike push up

Cool Down:

Leg bleeds x 4 min

OH shoulder banded stretch

S/S/S:

Strict Press

5×5

Increase weight ea set

video courtesy of CrossFit HQ.

WOD:

3 Rounds For Time

30 Hand Release Push ups

20 Alternating Weighted Step Ups (30/20# DBs) on 20″ box

50 Double Unders

Scaling Options:

HRPU – chest to deck PU -> push up off bench

Step up weight – as needed

DUs – 2:1 SU ratio

Cool Down:

500m row – slow pace

Calf stretch on rig 2 x 30 sec per side

Couch stretch 2 min per side

S/S/S:

3 Position Snatch (hang, right above knee, floor)

2×70%

2×75%

1X80% 

% based off 1RM set on 15Sept

video courtesy Mash Elite Performance.  Ensure you get full squat on all three snatch positions.

WOD:

For Time:

10 Strict Press (95/75)*

Run 400m

10 Push Press (115/85)

Run 400m

10 Push Jerk (135/95)

Run 400M

*Weight comes from the ground.  No rack.

Scaling Options:

Bar weight – as needed

Run – 500m row

Cool Down:

Mash Party-

Shoulders/Triceps

Lats

Quads

WOD:

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

Strict Pull Ups

Strict Ring Dips

Box Jump (30”/24”)

Scaling Options:

Strict Pull Ups – jumping w/3 sec negative

Ring dips – stationary -> off bench

BJ – 26/22 -> 24/20

Cool Down:

Banded lat stretch 2 min per side

Banded tricep stretch 2 min per side

Heel cord mash x2 min per side

S/S/S:

Sumo Dead Lift

5X5

Increase weight ea set

WOD:

20-18-16-14-12-10-8-6-4-2

WB (20/14)

KB Swing (53/35)

Scaling Options:

WB – 14/12

KB – 35/25

Cool Down:

Roll out IT band – 2 min per

Banded lat stretch

S/S/S:

Technique work – Toe2Bar

WOD:

For time

40 Cal Row

30 Box Jumps (24/20)

20 Toe 2 Bar

10 Handstand Push Up

20 Toe 2 Bar

30 Box Jumps (24/20)

40 Cal row

Scaling Options:

BJ – 20/16

T2B – K2E, Lying T2B

HSPU – ab mat under head ->2 ab mats ->pike push up ->heavy DB OH press

Cool Down:

Reverse hypers 3×15

Roll out quads x1 min per

WOD:

Every 3Min for 30 Min

1st Min – Down & back sprint to 10 yd mark, Down & back sprint to 20yd mark

2nd Min – 10 Chest 2 Bar Pull Ups

3rd min – 5 Hang Power Snatch (95/65)

So, use something to mark the 10 yd and 20 yd  marks for the sprints.  Touch the line with your hand on both the 10 yd and 20 yd.  Remember, these are yard, not feet.  Also, pick wisely.  I would prefer you not scale in the middle of a WOD, but I also don’t want you taking the easy way out.  If you know you can get 10 good C2Bs for 10 sets, then do it.  If you think by round 5 you’ll miss the mark for the rest, scale to chin above from the start.  But, if you feel you are closer to hitting all 10 sets than you are to failing, then go for it!  IF you don’t make it on a given set, then drop one rep on the next set.  Score is how many rounds you successfully complete (top score = 30)

Scaling Options:

Sprints – cut to 5yd d&B and 10 yd d&B

C2B ->chin above -> ring row

Hang Power snatch – as needed

Cool Down:

Reverse Hypers – 4 x 20

Pigeon pose – 3 min per side

S/S/S:

3 Position Clean (hang, right above knee, floor)+ 1 Jerk*

2×70%

2×75%

1X80%

%s are of 1RM set on 15Sept

*So, for this cycle, we are going to work a three-position clean (high hang, above knee, full) After the full clean, perform one Jerk (either push or split).  The value of this complex is we will focus on hip extension and grip strength.  The Jerk keeps your technique dialed in.

WOD:

3 Rounds For Time:

20 Goblet Squats (70/53)

10 Ring Dips

Scaling Options:

KB for Goblet Squats – 53/35 ->35/25

Ring Dips – stationary dips -> dips off a bench

Cool Down:

Couch stretch – 2 min per side

Cherry pickers (slow and controlled) 3×12 – rest as needed between ea set

WOD:

For Time*

100 Double Unders

1K Row

50 Double Unders

500M Row

50 Double Unders

500M Row

100 Double Unders

1K Row

*run 200M in between each movement

Scaling Options:

DUs – 2:1 SU ratio

If you can’t row or run, whatever one you can’t do, do that distance on Air Bike

video courtesy of WOD Prep.  If you have issues with Double Unders, this drill may change your life!

Cool Down:

Calf stretch on rig – 1 min ea side x2

video courtesy of Fitness Blender

Slow and controlled back raises on GHD

3X15

Rest as needed between ea set