7.26.2013

Warm-up:
A)
-10 pull-ups
-10 push-ups
-10 squats
-10 sit-ups

B)
-Bergener Warm-up

WOD:
 A)
Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

B)
4x15 GHD sit-ups (not for time)

7.25.2013

Rest Day

Mobilize shoulders and get that booty loose!

7.24.2013

A)
-Deadlift 5x7 @ 180

B)
Tabata:
-HSPU
-Pistols

7.23.2013

Morning:
Row for 10min

Afternoon:
A)
EMOTM for 10min:
-3 muscle-ups

B)
-Bench 3x8 @ 80#

C)
-Tabata double unders

7.22.2013

A)
5 Sets of Snatch Complex:
-High Snatch Pull
-Hang Squat Snatch (pause 2 sec at bottom)
-OHS (pause 2 sec at bottom)

B)
Front Squat:
-5x2 @ 205#

C)
For Time:
-75 wall balls @ 14# to 10' target
*Starting at the 0 min and at the top of every minute complete 3 burpees

7.20.2013

A)
10 min AMRAP:
-400m run
-max pull ups

B)
-21 kbs @ 40#
-21 GH sit-ups
-50 double unders
-15 kbs
-15 GH sit-ups
-50 double unders
-9 kbs
-9 GH sit-ups
-50 double unders

7.19.2013

http://www.crossfitinvictus.com/wod/july-19-2013-competition

7.16.2013

Warmup:
-5 strict pull ups
-10 butterfly pull ups
-15 CTB (butterfly style)
*Note not all done at once, you don't have to do 5 strict then immediately 10 butterfly

-10 push-ups
-15 ring dips
-8 HSPU

-Find max reps of strict muscle ups!

A)
-1k row

B)
-Filthy 50!

7.15.2013

A)
Front Squat 8x3 @ 175#

B)
Row 2k

C)
Filthy 50!

7.13.2013

A)
-press 4x5 @ 70#

B)
4 rounds for time:
-500m row
-20 over head lunge @ 25# plate
-12 ring push-ups

C)
-3x15 GH sit ups

7.12.2013

Morning:
A)
-run for 20 min

B)
-deadlift 8x3 @ 215#

Afternoon:
Warm-up:
-3x15 push-ups
-3x10 CTB

A)
50 wall balls for time

B)
10min amrap:
5 hang power snatch @ 65#
7 hspu
9 box jumps

7.10.2013

Morning:
-Back squat 8x3 @ 200#
-Box jump 8x3 @ 36"
*super-set this

Afternoon:
A)
7 min AMRAP:
-Sled push down and back (ask Corey for a good weight)
-15 TTB

B)
If dry:
- 3 sets of 14# med ball throw, then run to ball throw again.
Do this 50 yards down and 50 yards back.

If wet:
-Carry a 40# kettle bell for 400m, only in one hand.
Switch hands throughout the walk.

7.9.2013

Morning:
-Row for 15min

Afternoon:
Warm up:
3 sets of:
-5 strict HSPUs
-1 legless rope climb

A)
-Bench 7x3 @ 100#

B)
-10 burpee muscle-ups for time

C)
Chipper:
-50 push press @ 35#
-40 pistols (20 each leg)
-30 GH situps
-20 ring dips
-10 thrusters @ 85#

7.8.2013

Morning:
Warm up:
(super set)
-3x15 push-ups
-3x10 ring rows

Dead lift:
6x4 @ 210#

Afternoon:
A)
-Snatch 4x3 @ 90#

B)
-400m run
-10 OHS @ 65#
-10 CTB pull-ups
-400m run
-15 OHS @ 65#
-15 CTB pull-ups
-400m run
-20 OHS @ 65#
-20 CTB pull-ups

*if raining row 250m

7.3.2013

Warm-up:
-3x7 CTB
-3x7 ring dips

A)
-Back squat 5x3 @ 190#
-Dead lift 5x3 @ 200#

B)
EMOTM for 20min:
-Even = 10 kbs @ 40#
-Odd = 10 wall balls @ 14#

C)
Roll out, we are going to be in a car for a long time :)

7.2.2013

Morning:
A)
-Super set
     --Bench 7x5 @ 90#
     --L pull-ups 7x5

B)
25 push-ups
50 sit-ups
20 push-ups
40 sit-ups
15 push-ups
30 sit-ups
10 push-ups
20 sit-ups

C)
-Tabata:
     --SDHP @ 40# (use kettle bell)
     --Box Jumps @ 24"

Evening:
-Row for 15min
-If at the gym do 3 legless rope climbs