OPEN GYM/REST DAY Wodapalooza 2017 Intermediate Qualifier 5-4-3-2-1 Rope Climbs 40 double-unders 50' overhead walking lunges with plate (45/25) Rx+: 50 double unders, 50' handstand walk Shoulder Strength Side dumbbell isometric hold (4x20 sec) Isometric front delt hold (4x20 sec) Isometric shoulder press (4x12) Side isometric hold: Feet shoulder width apart. Internally rotate shoulders. You [...]
Back Squat 3x5 Add 5lbs from Monday. If you fail, drop 20lbs and finish the rest of your sets/reps. Push Press 3x5 All reps to be completed between 65-70% of 1RM push press. Metcon 6 Rounds for Reps: 30 seconds M.E. thrusters (95/65) 30 seconds rest 30 seconds M.E. strict pull-ups 30 second rest 30 [...]
Handstand Work 10 kick up to handstand 10 wall walks Deadlift 5x5 Work up to a heavy set of 5. EMOMx15 Minute 1: 6 power snatches (135/95) Minute 2: 10 push-ups + 6 box jumps (30) Minute 3: 2 rope climbs RX+: Power snatches (155/105), 2 legless rope climbs - Perfect score = 120
Metcon 15-12-9 Power cleans (185/135) Toes-to-bar Metcon 800m run 100m walking lunge 30 calorie row
Snatch Pull + Snatch 8x1 Moderate weight (should be completed with good form and speed) Metcon 4RFT 400m run 20 KB swings (53/35) 20 wall ball shots (20/14) 4 minute rest Note times for each set - Push the intensity! Give each round your best effort!
Back Squat 3x5 Increase weight 5lbs from Friday. Front Squat 5x5 All reps 65-70% of 1RM. Metcon 12 minute AMRAP 5 HSPU 10 pull-ups 15 box jump (24/20)
Split Press 5x5 Increasing weight each set. https://www.youtube.com/watch?v=EW8YhDGrK9k Becky 800m run 30 squat snatches (95/65) 400m run 30 hang squat cleans (95/65) 200m run 30 back squats (95/65) 400m run 30 push-ups (games standard) 800m run 30 pull-ups - Memorial WOD - The WOD remembers CrossFitter Becky Sefscik, a US Navy veteran and coach at [...]
Shoulder Mobility Warm-Up Metcon 30 pull-ups 30 cal row/bike 100m KB/DB farmers carry (70/53) 20 HSPU 20 cal row/bike 100m KB front rack carry (53/35) 10 muscle-ups 10 cal row/bike 100m KB waiter's walk (35/25)
Back Squat 3x5 + 5lbs from Monday 3xM.E. Chin-Ups 3xM.E. Chin-Ups Dissecting Kelly In teams of two, complete as many rounds as possible in 30 minutes of: 400m run 30 box jumps (24/20) 30 wall ball shots (20/14) Team members will alternate tasks, with only one member working at any one time. Partner A [...]
Dead Bug Shoulder Sequence 3 rounds :30 alternating dead bugs :30 rest :30 belly-to-wall shoulder taps :30 rest :30 prone floor pulses w/ PVC :30 rest https://www.youtube.com/watch?v=I5xbsA71v1A - Only count total shoulder taps accumulated over 3 rounds. Focus on quality for each movement. Slow down to progress! EMOMx15 Minute 1: 8 double KB hang snatches [...]