WOD:

“Karen”

For Time:

150 Wall Ball Shots (20/14)

Scaling Options:

WB – >14/12

Cool Down:

Slow 500m row

Banded OH stretch x 1 min per side

Couch stretch x 2 min per side

S/S/S:

Push Press

3X5

Increase weight each set

Video courtesy of CrossFit HQ.  Level One Course Staff memeber, Dave Lipson shows a little more details on core stability with an OH position.

WOD:

2 Min AMRAP: Rows for Cal

Rest 2 min

2 Min AMRAP: Air Squat

Rest 2 min

2 Min AMRAP: Double Unders

Rest 2 min

2 Min AMRAP: Box jumps (24/20)

(Score is total of all reps/cal together)

Scaling Options:

DUs -> Du attempts, no SUs

Box Jumps -> Step ups

For Box Jumps, it is only considered RX if you jump (two feet leave the ground at the same time and land at the same time) on the box.  If you step up, that is scaled.  You can step down, but not up, to stay RX’d.

Cool Down:

Accumulate 2 min in handstand either against the wall or free standing

Pigeon pose on box x 2 min per side

WOD:

3 Rounds for Max Rounds and Reps

In 4 Minutes:

200 m run cash-in, then AMRAP:

12 Thrusters 95/65

9 Chest to Bar Pull-ups

Rest 4 minutes Between Rounds

Don’t forget, each round, you only run at the beginning.  From there out, it is AMRAP Thrusters and C2B pull ups!

Scaling Options:

Thruster weight -> as needed

C2B -> Chin above pull ups->Ring Rows

Cool Down:

Slow Spiderman lunge x10 per leg

Roll out Lats – 1 min per side

S/S/S:

High Hang Squat Clean

3X5 +1 Jerk

Increase weight each set

WOD:

4 Rounds:

60 Double Unders

120 yd shuttle run*

250M Row

* For 120 yd shuttle run: start at white line, run to 10 yd mark, run back to start, run to 20 yd mark, run back, run to 30 yd mark, run back.

Scaling Options:

DU -> DU attempts, no SUs.

Yes,  you read it right.  Doing Single Unders is no longer a scale for Double Unders. Scaling is meant to prepare an athlete to do an RX move down the road.  SUs do not prepare us to do DUs.  It preps you to do SUs. 

Video courtesy of WOD Prep.  Having trouble with the DU timing.  Try this drill…

Cool Down:

250M Ski erg, slow pace

Heel cord mash – 2 min per side

WOD:

“Mid-line Monster”

For Time:

1 Minute Plank Hold (forearms on ground)*

40 Overhead walking lunges (45/25 plate OH)

40 Flutter Kicks Per leg

40 OH walking lunges (45/25)

40 V-Ups

40 OH walking lunges (45/25)

40 Toe2Bars

40 OH walking lunges (45/25)

40 Ab Mat Situps

40 OH walking lunges (45/25)

1 Minute L-Sit Hold*

*Should you have to come off of either of these, stop counting toward your minute.  Start counting once in position.

Scaling Options:

OH walking lunge – 25/15# plate

V-ups – legs bent

Toe2Bar ->knee2elbow->hanging knee raise->laying toe2bar

Cool Down:

Downward dog to Cobra pose x20

Couch stretch x2 min per side

Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary.  This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

WOD:

5 Rounds of:

10 Handstand Pushups

20 Box Jumps (24/20)

15 Ring Dips

30 Box Jumps (24/20)

Scaling Options:

HSPU ->3 Wall Walks per round

https://www.youtube.com/watch?v=Aprh33Qfmys

-> Pike Push Ups

->Seated DB press, as heavy as possible

BJ ->20/16

Ring Dips -> Stationary Dips -> Box Dips

Cool Down:

Banded OH stretch – 2 min per side

Tricep mash x1 min per side

Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

S/S/S:

Deadlift

3X5

Increase weight each set

Second session of Deadlifts for this cycle.  With lower sets, the goal is to aim to go heavier than you did last time per set.  I’d suggest starting with the weight you used in the 3^rd or 4^th set when we did 5X5 on these

WOD:

Every Minute On the Minute (EMOM): for 12 Min

3 Power Cleans 165/115

15 Pull Ups

Score = total successful minutes completed.

Scaling Options:

PC –> as needed. Shoot for 80% of 1RM

Pull Ups -> Ring Rows

Cool Down:

No-weight reverse hyper extensions – 3×10

Downward dog to cobra pose x10

Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

WOD:

20 Min AMRAP:

40 Double Unders

30 KB Swings (53/35)

20 Burpee Over Kettlebell

Scaling Options:

DUs -> 2:1 Single Under ratio

KB weight -> as needed

Cool Down:

200M walk

Heel cord mash x 1 min per side

Join us for our Annual Fit to Fight Throw Down on Dec 09, 2016 at 0600-0830 in the Commissary This is a team of 4 event, and entry fee is gifts for the AF adopted family we have for this year.  Stop by the Combat PT tent for details!

S/S/S:

Hi Hang Squat Snatch

3X5

Increase weight each set

Second session of High Hang Squat Snatch for this cycle.  With lower sets, the goal is to aim to go heavier than you did last time per set.  I’d suggest starting with the weight you used in the 3^rd or 4^th set when we did 5X5 on these.

Video courtesy of Mako Athletics.  Again, good progression for this movement.

WOD:

For Time:

400M Run Cash In

10 Toe2Bar

125M Row

15 T2B

250M Row

20 T2B

375M Row

25 T2B

500M Row

400M Run Cash Out

Scaling Options:

400M Run -> 500M Row

Toe2Bar –> Knee2Elbow  ->Knee to Armpit -> Laying Toe2Bar

Cool Down:

Banded lat stretch x2 min per side

Roll out T-spine x20 passes