130502 – “Heavy Baseline”
May 6, 2013Skill
50m 36# Vest Run
WOD – Heavy Baseline”
750m Row
40 Gobblet Squats (53#/35#)
30 Med Ball Sit Ups
20 Clapping Push Ups
10 Chest to Bar Pull Ups
Skill
50m 36# Vest Run
WOD – Heavy Baseline”
750m Row
40 Gobblet Squats (53#/35#)
30 Med Ball Sit Ups
20 Clapping Push Ups
10 Chest to Bar Pull Ups
Skill
Overhead Squat
3 – 3 – 3 – 3 – 3
WOD – Zebra Flannel Jammies
4-AMRAP
10 Wall Ball Shot (20#/14#)
10 HR Push Up
10 Medicine Ball Clean (20#/14#)
Rest 3 Minutes
6-AMRAP
10 Wall Ball Shot (20#/14#)
10 HR Push Up
10 Medicine Ball Clean (20#/14#)
Rest 3 Minutes
For Time
10 Wall Ball Shot (20#/14#)
10 HR Push Up
10 Medicine Ball Clean (20#/14#)
Skill
Hoover Ball
WOD – $1.25
For Time
400m Run
25 Overhead Squat (95#/75#)
25 Pull-Ups
25 Ball Slam (50#/25#)
25 KB Snatch (53#/35#)
25 KB Goblet Squat Jump (53#/35#)
Strength
Deadlift
3 – 3 – 3 – 3 -3
WOD – “Russian Doll”
3 Rounds
20 KB Swings (53#/35#)
20 Burpees
20 Russian Twists (53#/35#)
20 Double Unders (x3 if Single Unders)
Skill
20 Yard Shuttle Sprint
WOD – Rosie the Riveter
Clean & Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
2 EMOM: 15 Minutes
Skill
100 Sit Ups
WOD – Mean Cindy
20-AMRAP
5 Chest to Bar Pull up
10 Handstand Push Up
15 Box Jumps (24″/18″)
200m Run
Skill
Deadlift
5 – 5 – 5 – 5 – 5
(Do not release the bar)
WOD – “Elizabeth’s Ladder”
10-AMRAP
2 – 4 – 6 – 8 – 10 …
Hang Power Clean (135#/95#)
Ring Dips
Skill
30m Sled Push
WOD
12-AMRAP
800m Run
800m Row
Deadlift (275#/165#) – For Reps
Skill
Muscle Up Progressions
WOD – “One Ton Tomato”
For Time:
50 Single Leg Single Under (Right)
50 Single Leg Single Under (Left)
40 Wall Ball Shot (20#/14#)
30 KB Sumo Deadlift High Pull (70#/53#)
20 Pull up
2,000# Total Thruster
Skill
200m Suitcase Sprint (44#/26#)
WOD – “Hands, Elbow, Knees and Toes”
30 – 20 – 10
Overhead Squats (75#/55#)
Knees to Elbows
Lateral Bar Jumps
Strength
Thruster
3 – 3 – 3 – 3 – 3
WOD – “Angry Gorilla”
5 Power Clean (135#/95#)
5 Front Squats (135#/95#)
5 Push Press (135#/95#)
20 Double Unders
Skill
1 minute max burpees
Strength
Snatch
1 – 1 – 1 – 1 – 1
WOD – “30 for 30”
12 – AMRAP
30 Push ups
30 Sit ups
300mRow
Skill
1000m Row
WOD – “Just a Swingin”
3 – 6 – 9 – 12 – 9 – 6 – 3
Kettlebell Swing (62#/44#)
Burpee Box Jump
Skill
Strict Press
3 – 3 – 3 – 3- 3
WOD – “And I Ran”
12 – AMRAP
For Rep
– Max Pull Ups
– 400m Run
Warm-Up
Foam Rolling
Row 500m
Run 400m
Skill
Backsquat
Warm up to a heavy back squat, then perform 3×5 of same heavy weight
WOD – “What Goes Up……”
2-4-6-8-10-10-8-6-4-2
KB Weight (53#/35#)
KB One Armed Russian Swing
KB Snatch
KB Thruster
Deadlift (245#/125#)
Warm-Up
Side Shuffle 100m
10 Lunges
Power Skip 100m
10 Squats
Run 100m
10 Push ups
Back Pedal 100m
10 Ball Slams (10#)
Skill
Straight Hang
WOD #1- “I Need More TIME”
6 – AMRAP
Buy-in
200m Run
30 Sit-ups
20 Push-ups
10 Squats
In remaining time – do as many Squat Clean Thrusters as possible (135#/95#)
WOD #2 – “I Need More REST”
15 – AMRAP
20 Wall Ball (20#/16#)
20 Burpees
20 Slamball (35#/25#)
Warm-Up
Downward Stepping Dog
KB Squat Hold
Upright Bar Squat
Skill
Front Squat
5-5-5-5-5
WOD – “Push-Pops”
21-15-9
Handstand Push Ups
Run 200m
Ring Dips
Row 250m
Push Ups
Double Unders (SU x 3)
SCALED:
21-15-9
DB Shoulder Press (45#/25#)
Run 200m
Bench Dips (Knees locked out, toes pointing up)
Row 250m
Push Ups (Knees or Toes)
Single Unders x 3
Switch stations EMOM:
3 Rounds
– Battle Ropes – Alternating waves
– Man Makers (10#)
– Jumping Jacks
Skill
The Turkish Get Up
WOD – “It’s Istanbul…Not Constantinople”
2 Rounds
5 Turkish Get Ups – Right Arm (53#/35#)
25 KB swings (53#/35#)
10 Overhead Squats (95#/65#)
5 Turkish Get Ups – Left Arm (53#/35#)
25 KB Swings (53#/35#)
10 Overhead Squats (95#/65#)
20 Double Unders
Warm-Up
PVC Pipe Mobility
Foam Roll
15 Man on Fire Burpees
15 Squats
10 Jumping Lunges
Skill
Push Jerk
3-3-3-3-3
Progressively go up in weight each rep
WOD – “Tabata This…..”
8 Rounds of each
20 seconds of work, 10 seconds of rest
– Rows
– Squats
– Sit-ups
– Pull-ups
– Push-ups
15 Thrusters (135#/95#)
200m Run
30 Ab Mat Situps
20 Thrusters (95#/65#)
400m Run
30 Ab Mat Situps
30 Thrusters (65#/45#)
800m Run
30 Ab Mat Situps
WOD 2
5 Rounds of Mary
5 Handstand Pushups
10 Pistols
15 Pull ups
Then:
3 Rounds of Nancy
400m Run
15 Overhead Squats (95#/65#)
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