WODs 2.16.15 - 2.20.15

This weeks warm up.

1 Minute shadow boxing or dynamic bouncing on the balls of the feet while shaking out all extremities. Foam roll or work on sticky spots with lacrosse ball for 1 minute. Spider crawl 100'. Hollow rock and arch 1 minute total. 10 Burpees.  Hollow Rock and arch hanging from bar 1 minute. With a barbell hold bottom of overhead squat position for 30 seconds. 10 Strict press with bar with perfect form.

MONDAY 2.16.15

WOD:

CONDITIONING:

Every 30 seconds for 10 minutes:
1st 30 seconds: 5 Ring Pushups
2nd 3o seconds: 10 Double Unders

rest 2 minutes

Every 30 seconds for 10 minutes:
1st 30 seconds: 5 Burpees
2nd 30 seconds: 5 Pullups

TUESDAY 2.17.15

WOD:

STRENGTH:

12 minutes to find a 6 RM Back Squat

-then-

1 set of 20 reps at 75% of above, or add 5# to last week’s 20 RM

CONDITIONING:

20-15-10 (USE ONE BAR)
Deadlift (225/155#)
Front Rack Lunges (135/95#)

*15 minute cutoff

Wednesday 2.18.15

Open WOD 14.4

14 Minute AMRAP

60 Cal Row

50 T2B

40 WB 20/14

30 Cleans 135/95

20 Muscle Ups

THURSDAY 2.19.15

WOD:

STRENGTH:

12  minutes to find a 1 RM Snatch

-then-

EMOM 7 minutes:
2 Snatches at 85% of 1 RM

-then-

E2MOM 10 minutes:
5 Snatch Pulls @120% of 1 RM

FRIDAY 2.20.15  open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).