How it is like with short out & back runs like today.
10x Hollow Rocks
10x Kip Swings
30s Nose-&-Toes to Wall or Free-Standing Handstand Hold
50M KB Farmer Carry (2x55/35#)
10x KB Step Ups – High Carry (2x55/35#) (24/20″)
Rest 2 Minutes
10x Box Jumps (24/20″)
WOD: “Country Western Sprechgesang Sequel” (2013AUG08) from CFMK
Hip Thrusts (5x5) – Heavy
Max Effort Unbroken Thrusters (135/95#)
Score: Total Thrusters
WOD: “White Knuckled Jettison” from CFMK
Teams of 4:
2 Rounds Each Teammate:
AMRAP: Stone-to-Shoulders (95/70#)
AMRAP: Muscle Ups (MOD: Chest-to-Ring + Toe-Through-Ring)
AMRAP: HSPU (3:1 Strict Press)
Teammates cannot switch movements until the 500M Row is complete, and they have to stay in order. If you don’t have 4 teammates, still complete 4 rounds of Rowing but you can eliminate one movement of the team’s choice.
Score: WOD Time – Max Reps
WOD: “High-Tide Team Tyranny” from CFMK
1x Rope Climb
9x Wallballs (20/14#)
8x Ball Slams (40/30#)
4x Ring Dips
*Snatch @ 80%1RM: As time allows after the EMOMs, do as many snatches as possible at 80%1RM.
Score: Number of Snatches & Weight.
Penalty: If you don’t finish the EMOM, it is 2x Burpees for every missed rep after the EMOM is over.
WOD: “Give ‘Em the Aybird Mensch” (2013AUG05) from CFMK.
Those Dumbbells Aren’t Going to Lift Themselves…
1 Round of DB “DT” (50/35#)
“DT”: 12x Deadlifts, 9x Hang Power Cleans, 6x Push Jerks.
WOD: Coach Eli
10x Deck Squats (15#)
20s Side Plank (Each) – On Elbows
30FT Alligator Crawl (Feet on 2.5#-5# Plate)
10x Alternating DB Snatches (70/50#)
40FT OH Walking Lunge (Right Arm) (70/50#)
40Ft OH Walking Lunge (Left Arm) (70/50#)
WOD: HyperFit (2018SEP19)
45s Battle Ropes
30FT Metal Plate Push (45#)
90FT Single-Arm Farmer Carry (45FT Right /45FT Left)
Alternate with teammates to rest between rounds.
Work on Ring or Bar Muscle Ups
3x Toe-Through-Rings or Toes-To-Bar
3x Hips-To-Rings or Hips-To-Bar
3 Minutes to work on Muscle Up Transitions.
100M Sandbag Run (60/40#)
7x Front Squats (185/125#)
21x AbMat Sit Ups
Take bar from the rack.
WOD: “Deputy Swag” (2013OCT22 / 2011NOV07 / 2010NOV01) from CFMK
10x EMOM: Hang Clean & Jerk @ 70%+
Start at 70% & build in weight.
25x DB Push Jerk (2x50/35#)
50x Double Unders
25x DB Weighted Step Ups – Low Carry (2x50/35#) (24/20″)
50x Double Unders
Teams of 3:
10Cal Row (Each Teammate)
10x Box Jump Overs (24/20″) (Each Teammate)
20x Handstand Push Ups (Team)
+ 2Cal. Row
+ 2x Box Jump Overs
+ 4x HSPU
WOD: Coach Lena did this workout at CrossFit Vise.
30s Handstand on Wall Stepping Up & Down on a Plate (25-45#)
Rest 1 Minute
MOD: If this is too advanced, put pull up bar at ankle height. Work on shifting body and picking up your hands.
30s DB Thrusters (35/25#)