WOD:

EMOM for 10 min:

5 pull ups

10 Sit Ups

5 min break

Every 2 min for 10 min:

10 GHDs

10 Ring Push Ups

Scaling Options:

Pull Ups – Jumping Pull ups

GHD – Straight leg sit ups on floor

Ring Push Ups – standard push ups

Cool Down:

Reverse Hyperextensions 3×12

Banded Lat stretch x 1 min per side

S/S/S:

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

2X75%

2×80%

1×85%

Based off 1RM from 15Sept

WOD:

“Nancy”

5 RFT:

400m Run

15 OHS (95/65)

Compare to 30Dec2014

Scaling Options:

Run -> 500M row

OHS – as needed.  Goal is 10-15 reps unbroken

Cool Down:

Leg bleeds x 4 min

OH shoulder banded stretch

S/S/S:

Sumo Dead Lift

3×5

Increase weight ea set

WOD:

15 Min AMRAP:

20 KB Swings (53/35)

350M Row

20 Toe2Bar

Scaling Options:

KBS – as needed

Toe2Bar – K2E ->Laying T2B -> Knee2waist

Cool Down:

.5 mile on air bike at slow pace

Downward dog to cobra pose x 15

WOD:

20 Burpee Box Jumps*

40 Double Unders

25 Burpee Box Jumps

50 Double Unders

25 Burpee Box Jumps

60 Double Unders

20 Burpee Box Jumps

70 Double Unders

*To go RX today, you must jump.  If you step up, that is scaled.

Scaling Options:

BBJ – Burpee Step ups

DUs – 2x SUs

Cool Down:

Stretch calf on rig 2×1 min per side

Couch stretch x 2 min per side

S/S/S:

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

2X75%

2×80%

1×85%

Based off 1RM from 15Sept

WOD:

For Time:

30 reps: Body-weight Bench Press

Scaling Options:

Bench Weight – 75% of BW

Cool Down:

Tricep Mash x2 min per side

Doorway stretch x 2 min per side

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