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11/17/2015

Strength:

5X3 BSQ

 

WOD:

tabata :30 work/:30 sec of rest X 16

box jumps (try to do jumps instead of step ups) (24/20)

HPSN (75/55)

lateral jumps over bar

Busters (behind the neck thrusters)

  • do in sequence

 

rest as needed
Accumulate 3 min of V-up hold

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11/16/2015

Strength:

5X10 Push Jerk

 

WOD:

5 Rounds for Time (20 min cap)

 

15 split SN (115/75)

400m run
Row 10 min at 50% effort immediately after the workout

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11/15/2015

Strength:

5X5 Bench Press

 

WOD:

“KF” 10 min cap

30 Curtis Ps for Time (1 rep is PCL, Lunge rt, Lunge lt, shoulder to overhead)

Rx+ 155/105, Rx 135/95 50+ (95/65)

 

rest 5 min

 

5 min AMRAP

Hand-to-hand KB SN, max reps

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11/13/2015

12 min AMRAP

40’ burpee broad jump

40’ walking lunge

Shuttle run at 10’, 20’, 30’, 40’

 

rest 5 min

 

tabata :30 work :15 rest X 10 intervals

Wall balls (30/20)

score max wall balls.

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11/12/2015

HaitiWod 15.3 – Flexor Pyramid

The workout for HaitiWOD 15.3

Event 3 (12 a.m., November 9th to 6 pm, November 15th)

Event 3 is an 10:00 min workout where the athlete will attempt to complete as many repetitions as possible. Please note the workout has different weight requirements throughout the workout so it will be necessary for the athlete to change the weights by themselves. The movements and descriptions are below.

Athlete (18-39)

10 Deadlifts (225/145)

10 Toes-to-bar

20 Deadlifts (205/135)

20 Toes-to-bar

30 Deadlifts (185/125)

30 Toes-to-bar

20 Deadlifts (205/135)

20 Toes-to-bar

10 Deadlifts (225/145)

10 Toes-to-bar

 

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

10 Deadlifts (225/145)

10 Toes-to-bar (scale: knee-above-hips)

20 Deadlifts (205/135)

20 Toes-to-bar

30 Deadlifts (185/125)

30 Toes-to-bar

20 Deadlifts (205/135)

20 Toes-to-bar

10 Deadlifts (225/145)

10 Toes-to-bar

50-59

10 Deadlifts (205/135)

10 knee-above-hips

20 Deadlifts (185/125)

20 knee-above-hips

30 Deadlifts (165/115)

30 knee-above-hips

20 Deadlifts (185/125)

20 knee-above-hips

10 Deadlifts (205/135)

10 knee-above-hips

60+ and 14-15

10 Deadlifts (165/115)

10 knee-above-hips

20 Deadlifts (145/105)

20 knee-above-hips

30 Deadlifts (125/75)

30 knee-above-hips

20 Deadlifts (145/105)

20 knee-above-hips

10 Deadlifts (165/115)

10 knee-above-hips

Standards

Dead Lifts

  • Movement begins with the weights resting on the ground. The athlete must grip the bar with the hands outside the legs. The athlete must pick up the bar to the standing position so that the hip and knee are fully open and the shoulders are behind the hands. The chest must be up and the shoulders back.

 

Toes to Bar

  • In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical plane of the bar and behind the body.

 

Knee-above-hips

 

In this movement, the athlete must go from a full hang to having the knees pass above the hips. The athlete will indicate to the judge where their navel is while the judge stands to the side. The judge will imagine a line, parallel to the floor, projecting from the navel of the athlete. Both knees must extend above this line at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical plane of the bar and behind the body.

SCORING:

There is a 10 minute time cap on this event. If the athlete does not complete the workout in the allotted time, the athlete will add one second to the time limit for each rep that they didn’t complete. For example, if time elapsed and the athlete still had 50 reps left then their submitted score would be 10:50.

rest 10 min

2000 m row for time

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11/11/2015

7X2 SN Pull to HAP

OTM

 

7X1 SN Balance from rack

OTM

 

OTM X 20 Hang SN

work up in small increments to HAP

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11/10/2015

7 min to warm up and work up to heavy split jerk

then:

5 attempts at 1 rm Split Jerk (10 min cap)

 

rest 5 min

 

10 min

Partner squat toss (use med ball or slam ball)(30/20)

  • Partners are 10’ apart
  • Athlete cleans ball from the ground and, using both hands, thrusts it 10’ to their partner.
  • Partner can catch the ball into the squat and thrust it back or let it drop and perform the same movement back.
  • If ball does not reach 10’, that is a no rep and the thrower must retrieve the ball and perform the movement again.
  • score total number of successful throws

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11/9/2015

Prison Rules

 

14 PSN (95/65)

EMOM X 4

 

rest 1 min

 

14 PCL & J

EMOM X 4

 

rest 1 min

 

14 Thrusters

EMOM X 4

 

rest 7 min

 

Partner MU/CTB

Max MUs/CTB in 7 min

person works one at a time.

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11/8/2015

WODs:

 

5 rds for Time

500 m row

15 OHS (95/65)

 

rest 5 min

 

OTM X 10

5 pull ups/5 ring dips (Rx do strict)

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11/6/2015

Strength:

5 X 8 OHS

 

WOD:

Haiti WOD 15.2

 

or

 

3 rounds (18 min cap)

 

30 PSN (75/55)

30 PJ

30 FSQ

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