Warm Up:

400M Run

Walking lunge+twist 30’

Heel2Toe – 30’

Broad jump 30’

Inchworm 30’

One-arm DB deadlift x5 per side

5 strict pull ups

WOD:

“Joshie”

Complete Three Rounds for time of:

(40/25 pound) Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

(40/25 pound) Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

pic courtesy of CrossFit HQ

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th,

For those not familiar with L-Pull Ups…

video courtesy of CrossFit Lindy

Scaling Options:

DB Weight -> As needed

L-Pull Ups –> Strict Pull Up ->Supine Ring Row->Angled Ring Row

Cool Down:

Banded OH stretch – 2 min per side

Downward dog to cobra – 20 times

Warm Up:

5 cals on ski erg

10 one-legged RDL to kick

10 Squat2Stands

5 cals on assault bike

10 push ups

10 thoracic high fives

10 kip swings

10 empty bar strict press

5 empty bar push press

S/S/S:

Push Jerk

5X3

Increase weight ea set

WOD:

Partner WOD

For Time:

Accumulate 4K Meters in any combo of:

-Run

-Ski Erg

-Assault Bike

-Rower

*Only one partner works at a time

** All 4 movements MUST be used

***No more than 1.5K meters used per movement

So this one will take a little strategy from you and your partner.  It’s meant to be as fast as 4K is possible.  Take advantage of the built-in rest to go all-out when it is your turn.

Scaling Options:

N/A

Cool Down:

Pigeon pose – 2 min per side

Reverser Hyperextensions – 3X12

Warm Up:

300M Run

Spiderman lunge 30’

Walking kicks 30’

5 vertical jumps

10 huggers

10 over and backs

10 kip swings

Barbell w/u

WOD:

OT2M for 30 min, rotate through

1 Clean & jerk (185/130)

3 Muscle Ups

300M Run

So, at 3,2,1,GO!, hit 1 C&J, at the two min mark, hit 3 Muscle ups, at the 4 min mark, run 300M, at the 6 min mark, hit 1 C&J, etc…You end up doing 10 rounds of each movement

Scaling Options:

Bar weight -> 85% of 1RM

Muscle Ups –>Jumping Muscle Ups -> Burpeee to Kipping Pull Up

Run -> 375M Row

Cool Down:

Doorway Stretch – 3 min per side

Mash out bottom of foot w/lacrosse ball – 2 min per foot

Warm Up:

100 Rope Contacts

Duck Walk 30’

Inch worm 30’

Lateral Lunge 30’ and back

Thoracic High Fives – 5 per side

10 light KB deadlifts

10 PVC Pass Thrus

10 OHS w/PVC

Burgener W/U*

S/S/S:

Snatch + High Hang Snatch

 2X75%, 2X80%, 2X85%

%s based off 1RM on 8Jun2017

WOD:

3RFT:

15 Cal Row

30 KB Swings (70/53)

45 Double Unders

Scaling Options:

KBS – >53/35 -> 35/25

DUs ->attempts through 40 rope contacts -> 40 penguin jumps

Cool Down:

Heel cord mash – 3 min per side

Roll out T-spine – 20 passes

Warm Up:

250M Row

Inchworm 30’

Broad Jump 30’

10 Air Squats

10 twisting push ups

10 kip swings

10 tuck jumps

5 burpees

2 wall walks

WOD:

EMOM for 10 Min:

Odd:  5 Handstand Push Ups

Even: 10 Toe2Bars

Rest 5 Min, then…

20 Min AMRAP:

5  Burpee Over Box Jumps (24/20)

10 Alt Pistols

15 Pull Ups

Goal in the EMOM is efficient, unbroken reps.  Efficiency first, then worry about unbroken.

20 Min can seem like a lifetime in an AMRAP if you come out of the gates on fire.  Keep a steady pace and pick up the pace the last few minutes

Scaling Options:

HSPU –> 3 Wall Walks per set -> Pike Push Ups

T2B ->K2E ->Hanging Knee Raise

BOBJ ->20/16

Alt Pistols -> 20 Air Squats

Pull Ups -> Jumping Pull Ups -> Ring/body row

Cool Down:

Banded Lat Stretch – 2min per side

 Couch Stretch – 2 min per side

Warm Up:

500M Row

Bear Crawl 30’

Crab Walk 30’

Side lunge 30’

Inchworm 30’

10 Cherry Pickers

10 light KB Deadlifts

10 light KB Russian Swings

S/S/S:

Deadlift

5X3

Increase weight ea set

With lower reps per set, look to go heavier than you did the two previous times we hit this movement.

WOD:

18Min AMRAP:

30 KB Swings (53/35)

20 Power Snatch (95/65)

15 Goblet Squats (53/35)

10 OHS (95/65)

Scaling Options:

KB –> as needed

Bar weight -> As needed

Cool Down:

Reverse Hyper Extensions – 4×12

Warm Up:

200M run

10 Squats

10 bow to bends

10 sit ups

250M Row

10 box step ups

10 push ups

10 leg raises

Tricep stretch w/PVC pipe* – 30 sec per side (do twice)

Video courtesy of 360 Performance

WOD:

For Time:

1K Row

50 Air Squats

200M Run

40 Hand Rel Push Ups

200M Run

30 Toe2Bars

200M Run

20 Ring Dips

200M Run

10 Box Jump Overs (30/24)

1K Row

Little mini chipper to make your Thursday fly by.  Be in the moment of the movement you are doing.  This means, don’t think about what is coming next.  Get through the present movement before worrying about that.  Use the run as a recovery and go hard on the reps!

Scaling Options:

HR Pushups -> Chest to deck pushups -> Pushups off a bench

T2B -> K2E ->Hanging Knee Raise

Ring Dips -> Stationary Dips -> Dips off box

BJO – 26/22

Cool Down:

Pigeon pose – 2 min per side

Banded Tricep Stretch – 2 min per side

Warm Up:

400M Run

Twisting Lunge 30’

Inchworm 30’

10 Push Ups

10 tuck jumps

10 Thoracic High Fives

10 PVC pass thrus

10  slow-controlled air squats

S/S/S:

Back Squat

5X3

Increase weight ea set

WOD:

EMOM for 15 Min:

Min 1 – 12 Thrusters (115/80)

Min 2 – 12 Box Jumps (24/20)

Min 3 – Burpee Broad Jumps – 40 Feet

Scaling Options:

Bar weight -> as needed

Box Jumps -> 20/16

Cool Down:

Couch Stretch – 3 min per side

Mash out bottom of foot w/lacrosse ball – 2 min per foot

Warm Up:

250M Row

Spiderman lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 kip swings

10 over and backs

WOD:

For total distance:

1:00 Row/1:00 Rest

2:00 Row/2:00 Rest

3:00 Row/3:00 Rest

4:00 Row/4:00 Rest

3:00 Row/3:00 Rest

2:00 Row/2:00 Rest

1:00 Row

Scaling Options:

Ski Erg

Cool Down:

Glute/hip mash w/lacrosse ball(sit on box) – 2 min per side

Roll out upper back – 20 passes

Warm Up:

100 Rope Contacts

Duck Walk 30’

Inch worm 30’

Lateral Lunge 30’ and back

Thoracic High Fives – 5 per side

20 Arm circles

10 kip swings

2×30 sec seated wrist stretch

Barbell W/U

S/S/S:

Clean + High Hang Clean

2X75%, 2X80%, 2X85% + 1 Jerk end of ea set

%s based off 1RM on 8Jun2017

Reminder, on this complex, hit one full squat clean, return to the hang, hit a high hang squat clean.  At the end of every set, perform one jerk.  Fast elbows win the day!

WOD:

3 Rounds:

10 Handstand Push Ups

40 Double Unders

20 Pull Ups

800M Run

Scaling Options:

HSPU –> 3 Wall Walks per set -> Pike Push Ups

DUS -> Attempts through 40 rope contacts -> 40 penguin jumps

Pull Ups -> Jumping Pull Ups -> Ring/body row

Run ->1K Row

Cool Down:

Calf stretch on rig – 2 min per side

Banded OH Distraction – 2 Min per side

Video courtesy of Shelton Stevens