Competitors WOD

8 RFT
1 15′ Legless Rope climb
12 Hand Release Push ups read more…

“Fuel For Fire”
For time:
1,000m Row
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row read more…

1.  Box Squat Work up to a 1 rep max – Box should be at parallel.  Points of performance mimic the box squat jumps we did on Friday. 2.  Front Squats 3 x 6 3.  Romanian Dead Lifts 3 x 8 4.  5 RFT: 10 Pistols (5/side) 15 GHD Sit ups 200m Run 1 minute

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August 18, 2012 What a way to end the week! 1.  Dips 3 sets of: 3 Weighted Dips 3 Strict Dips Max kipping Dips Each set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set.  Here what it should look like; Complete the weighted dips with

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1.  Snatch  6 x 2 at 65%, OTM 2.  Clean and Jerk 6 x 2 at 65%, OTM 3.  Box Squat Jumps 8 x 2 – You can use dumbbells and/or weight vest to weight these down, but speed trumps load. 4.  Dumbbell Bulgarian Split Squats 2 x 8 ea/side 5.  3 RFT: 6 Deads, 275/185

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August 16, 2012 Hey C-WOD’ers!  Looks like another well earned rest day! Take time today to do some mobility.  I’ve liked these three squat mob’s lately.  It’s the first in a three-part squat mobility cycle.

9-6-3 of:
Elevated HSPU – you choose the height; one or two plates or parallettes.
Burpee
Muscle ups
Burpee
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Double DU “Annie”
For time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups
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1. 3 rounds of “Lynne”
A: Body weight Bench Press, Max Reps
B: Max Pull ups, Max Reps – If you can do over 50 kipping pull ups, these should be done as strict pull ups.
Superset means move directly from movement A to movement B. Rest as needed after movement B.read more…

5 RFT
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk. If you can run it’s too light.
15 GHD Sit ups
Rest 2 minutes between rounds.
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REST! Get in some mobility work today!

1. Bench Press
Work up to a 1 rep max

2. Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.

3. 3 Supersets of: (Supersets means to immediately go from A. to B. then rest as needed after B.)
A. Strict Bent Over Row, 6-8 reps – Overhand grip. No torso movement up or down throughout ROM.
B. Rehab High Hang Muscle Snatch, 8-12 reps – This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

4. Clean Grip Shrugs
4 sets of 12 – Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.

5. 4 RFT:
15 KBS 70, 53
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict HSPU
3 Muscle ups
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