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10/30/2015

Strength:

PJ 5 X 8

 

WOD:

Haiti WOD 15.1

 

or

 

3 rounds of

21 cal row

15 dips

9 HSPU

6 PCL (185/125)

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10/29/2015

Strength:

Bench Press 5 X 2

 

WOD:

Hait WOD 15.1

Event 1 is a 10:00 min workout where the athlete will attempt to complete the triplet in before the allotted time cap. The movements, descriptions, and scoring are below.

Athlete (18-39)

50 Wall ball shots (30/20) to (10’/9’) target

50 Double Unders

50 Pull ups

Open Division (18-39) and (16-17) (40-49)

50 wall ball shots (20/14) to (10’/9’) target

50 double unders (scale -150 singles)

50 pull ups (scale – jumping pull ups)

50-59

50 wall ball shots (14/10) and (10’/9’) target

150 singles

50 jumping pull ups

60+ and 14-15

50 wall ball shots (14/10) and (9’/8’) target

150 singles

50 jumping pull ups

rest 5 min

 

Partner rope climb

In 10 min partners will accumulate:

(30 Rx+/20 Rx) rope climbs (scale rope ascents)

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10/28/2015

Strength:

OHS 5 X 12

 

WOD:

OTM X 10

Pause SN + SN

 

Rest 3 min

 

Amanda

9-7-5

Muscle ups (scale CTB pull up/dip)

SN (135/95)

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10/27/2015

Strength:

DL 5 X 3

 

WOD:

4 min AMRAP (from 10/29/14)

5 PP (75/55/45)

7 burpees

9 FSQ

1 min rest

4 rounds

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10/26/2015

Strength:

Press 5 X 10

 

WOD:

WOD 2007 (20 min cap) From 10/28/14

 

Row 1000 m

then:

5 rounds of:

25 pull ups

7 shoulder to overhead (135/85)

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10/25/2015

Strength:

FSQ 5 X 5

 

WOD:

For Time, 10 min cap

70% Grace

30 CL and J for time (@70% of heaviest clean and jerk)

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10/23/2015

 

For Time (15 min cap)

1,2,3,4,5……15

Row cal (reset rower each time)

Wall balls (20/14)

 

Rest 5 min

 

Farmers carry 400 m for time

 

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10/22/2015

5 X 2 BSQ

 

AMRAP (17 min)

10 SDHP (115/75)

20 shoulder to overhead

200 m run

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10/21/2015

100 jumping pull ups

80 FSQ (45/35)

60 sit-ups

40 reverse lunges

20 burpee over bar

 

Rest 5 min

 

work :30 rest :30 5 rds

Max toe to bar

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10/20/2015

Max reps (12 min cap)

12 snatches (anyway)

25 double unders (35 RX+)

Increasing weight for snatches

RX+ (75/55,95/65,115/75,135/95,155/105,175/115,…)

Rx (75/45, 85/50, 95/60,105/70, 115/75, 125/80,….)

 

rest 5 min

 

work :30 rest :30 5 rds

Max Russian KBS HAP

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