September 1st
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Post time to comments.
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Post time to comments.
STRENGTH: 3X5 HEAVIEST WEIGHTED PULL UP
PARTNER WOD
“GET DOWN WITH THE SICKNESS”
400m Run (both athletes, same time)
100 Wall Balls(20#/14#)
400m Run
100 Plate Push Ups (45#/25#)
400m Run
100 Partner Sit Up Tosses (12′)
400m Run
*2 athletes per team
**Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until both athletes have completed the run.
***Partner Sit Up Tosses will be performed with 12 ft (2 mats) between the partners. Ball must travel the entire distance in the air and can’t be dropped.
****Plate push ups are done with plate on the athletes back, partner with assist with placement of the plate
STRENGTH: 5X2 SHOULDER PRESS @ 80%
WOD:
5 C&J 155/105
50 SIT UPS
50 DBL UNDERS
4 C&J
40 SIT UPS
40 DBL UNDERS
3 C&J
30 SIT UPS
30 DBL UNDERS
2 C&J
20 SIT UPS
20 DBL UNDERS
1 C&J
10 SIT UPS
10 DBL UNDERS
ON RAMP:
Shoulder press with PVC
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression
3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round
SNATCH: Pause at bottom of knee: Find Max Double in 15 min
WOD:
5 ROUNDS:
10 DEADLIFT 275/185#
10 STRICT T2B
CORE WOD:
10 PISTOLS
30 RUSSIAN TWISTS
3 ROUNDS
ON RAMP:
Dead Lift
Kipping Jumping Pull-ups Walking lunges
3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups
STRENGTH: 5X2 BENCH PRESS @ 80%
WOD:
NANCY
400M RUN
15 OHS 95/65#
5 ROUNDS
CORE:
12 TGU HEAVY
ON RAMP:
Dead Lift
Rower (SDHP) Thruster
Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)
3 times each (approx 3 min rest)
olympic lifting:
C&J: Pause at bottom of knee: Find Max Double in 15 min
WOD:
40 KB SWINGS
20 BURPEES OVER KB
20 kb swings
10 burpees over kb
200m run
10 burpees over kb
20 kb swings
20 burpees over kb
40 kb swings
Core: 100 ab mat sit ups
On ramp:
Squat
Dead Lift Shoulder Press and Push Press w/PVC
For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC
STRENGTH: SQUAT 5X2 @ 80%
GYMNASTY:
3 MUSCLE UP TO FORWARD ROLL/( SCALE =5 BUTTERFLY PULL UPS)
6 FORWARD ROLL TO PISTOL
3 ROUNDS
WOD:
750M ROW BUY IN
THEN:
20-14-10 REPS
FRONT RACK LUNGE 135/95#
PULL UPS
CORE: 30 PLATE SIT UPS
ON RAMP:
DROM (dynamic range of motion) Squat Ring Row Push-up
For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run
STRENGTH: 10 MIN TO ESTABLISH 3RM OHS
12 min amrap:
12 wall balls 20/14
12 bent over row 95/65#
20 dbl unders
Core: 30 alternating t2b
50 ab mat sit ups
On ramp:
Dead lift, start with PVC series Walking lunges
Kipping pull-up
For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m
10 minutes – Work to heavy Bear Complex
– Then –
Run 400m
Plank hold (one partner must hold while other works)
100 Burpee over box (24/20)
Handstand hold (one partner must hold while other works)
100 Handstand Pushup (scale Push Press 95/65#)
Bar hang (one partner must hang while other works)
100 hang power cleans 95/65#
Run 400m
NOTE: You must both come down from the Plank, HS hold and Bar hang before switching movements within each couplet.
STRENGTH: 5X4 DEADLIFT @ 85%
WOD:
20 min amrap
Run 200m
7 muscle ups
(scale: 15 pull ups)
Core: athletes choice
On Ramp:
Shoulder Press press out of rack
Wall Ball Med Ball Cleans
5 rounds for time: 7 wall ball 7 pushup 7 ring rows
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com