R3Z - 140918

Partner WOD

Mobility:

5 Min AMRAP

Bootstrapper to Yogi Squat x 5

Walkout Pushups x 5

Tall Kneeling Hinge x 5

Scorpion Kick x 5/side

Work: 

Tag Team!

With a partner work your way through 6 7 Minute AMRAPs, Resting 2 minutes between each.  One Partner works at a time.  You may switch within the AMRAP with any strategy you choose.

AMRAP #1

KB Snatches

AMRAP#2

Front Squat x 10 (135/95 Barbell OR 24/16 Double Kettlebell)

BJSD x 10 (24/20)

AMRAP #3

C2 for Calories

AMRAP #4

RDL x 10 (135/95)

Burpees x 10

AMRAP #5

Rope Climbs

AMRAP #6

Shoulder to Overhead x 10 (135/95 Barbell OR 24/16 Kettlebells)

Pullups x 10 

R3Z - 140917

Mobility:

12 Minutes to get ready - work on whatever hurts

Work:

30 Hang Squat Snatches @135

* 10 Wall Balls for every break

Then:

30 Push Jerks @155

* 10 Burpees for every break

Then:

30 Front Squat @185

*10 BJSD for every break

R3Z - 140916

Mobility:

7 min AMRAP

Bootstrapper to Yogi Squat x 5

Walkout Pushups x 5

Tall Kneeling Hinge x 5 

Scorpion Kick x 5/side

Buy in:

EMOM x 10

Swings x 20 + Pushups descending per round 10,9,8……1

Oly or KB Skill:

Barbell:

8 Sets on :90 Progressive Load

Clean Pull + Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Kettlebell

1:5:1 Pyramid

1-arm Swing + C&P + 1/2 Snatch + Rack Squat

12 Minute Cap

Work:

EMOM x 12

CGDL x 5 @120% of complex weight

Push Press x 3 + Push Jerk x 2 + Split Jerk x 1 AHAP

Supine Ring Rows x AMRAP -1

Cash Out:

30 Double Kettlebell Curtis P’s (16kg/12kg)

Curtis P’s = Clean + Lunge left + Lunge right + Push Press

**  2 Rounds of Cindy for every break

12 Minute time cap

R3Z - 140915

Mobility:

7 min AMRAP 

Bootstrapper to Yogi Squat x 5

Walkout Pushups x 5

Tall Kneeling Hinge x 5

Scorpion Kick x 5/side

Buy in:

8 min AMRAP

Muscle Clean (95/65) x 5

Air Squat x 10

Double Unders x 15

Oly Skill:

Shooting for 60-70%.  Load may be progressive.

Every :30 for 4:00

Power Clean + Hang Power Clean + Push Jerk

Rest 1:00

Every :30 for 4:00

Power Clean + Front Squat + Push Jerk

Rest 1:00

Every :30 for 4:00

Power Clean + Push Jerk + Split Jerk

Strength:

8 Rounds on :90 Intervals

Odd Rounds:  Front Squat x 5 + Hollow Rocks x 10

Even Rounds:  Front Squat x 5 + L-sit accumulate 20-30 seconds

Cash out:

30 Double KB Clusters for time. (16kb/12kg)

1 KB Cluster = KB Clean + Thruster

**  Athlete must perform 10 Burpee at each break

Time cap 12 minutes.

Winner gets t-shirt!

Friday Challenge!

Work Capacity Tester:

3 Rounds of 10 minute Max Effort.

Rest 10 minutes between efforts.

Break 10 minutes as follows:

  • 4 Minutes
  • 3 Minutes
  • 2 Minutes
  • 1 Minute

Movements:

  1. C2 for Calories
  2. Power Clean
  3. Front Squat
  4. Shoulder to Overhead

Weight selection: 135/95, 115/80, 95/60

Place movements in any order within the set time matrix and change order for every round.  The time matrix, however, always stays the same(4-3-2-1).  Score rounds separately and make note of which movement order gave you the best round.  

R3Z - Share the Pain

Share the Pain

 

Mobility:

 

8 minute AMRAP for Quality

Wall Squat x 5

Wall Hinge x 5

Shoulder Dislocates x 5

Single Unders x 50

 

Buy in:

 

Bodybuilders x 15

 

Work:

 

In Teams of 4 - 2 Guys/2 Girls

 

Event #1

 

C2 Relay

Guys row 30kcal each

Girls row 25kcal each

6 Minute time cap

 

Immediately after:

 

Event #2

 

8 Minutes to est Team Deadlift Total

Each member may deadlift as many times as necessary but only their heaviest lift will count towards the total.

 

Team Total is each person’s highest lift added together.

 

Rest 6:00

 

Event #3

3 minute/5 minute/8 minute AMRAPs

Rest 2:00 b/n AMRAPs

 

To be completed by each member of team.

Team may not move on to next movement until everyone is done.

 

10 GI Janes

10 Reverse Lunges (24/16)

10 Shoulder to Overheads (24/16)

10 Lateral Squat Jumps over block

R3Z - Coach’s WOD

Mobility:

12 Minutes to open shoulder and hips and raise core temp

Complete all at Grinder Pace

5-4-3-2-1

Squat Snatch @ 155lbs

Wall Walker

Then:

5-4-3-2-1

Front Squat @225lbs

Muscle Ups

Then:

5-4-3-2-1

Deadlift @365lbs

Double Unders Round x 10

R3Z - 6:30pm

Mobility:

8 Minute AMRAP for quality

Wall Squat x 5

Wall RDL x 5

Shoulder Dislocates x 5

Single Unders x 50

Buy in:

7 Minute EMOM

10 Swings

5 Goblet Squats

5 Pushups Strict

Olympic Complex:

On 3:00 Intervals x 5 sets

5 RDL

5 Hanging Power Clean

5 Front Squat

5 Push Press

Starting weight:  135/95, 115/85, 95/60

3 Minutes to complete the given complex.

If successful add 10lbs men/5lbs women.  If not, reduce to last successful weight.

Cash out:

12 Minute to build to highest rung by 3’s

3 PC&J

3 T2B

6

6

9

and so on.

R3Z - Barbell/Kettlebell

Mobility:

8 Minute AMRAP for Quality:

Wall Squat x 5

Wall Hinge x 5

Shouilder Dislocates x 5

Single Unders x 50

Buy in:

R3Z Std. #2

12 Minutes to complete:

3 Rounds/side for Quality

1-arm swings x 10

TGU

Pushup x 10

Skill:

Barbell:

EMOM x 12

Clean and Jerk

Beginning @~50% add 5% every minute to failure

Once you fail drop 10% and complete 2 reps every minute until the end.

Kettlebell:

“Cardio Clean”

12 Minute AMRAP

Single KB Clean + Rack Squat

8/3, 5/2, 3/1 L+R

If you complete cycle unbroken, rest as needed and move up 1 KB.

If you cannot complete cycle unbroken move down 1 KB and complete cycle as many times as possible in the remaining time.

Work:

EMOM x 12

HBBS x 5-7

Hip Thrust x 5-7

Weighted Chinup/Strict Pullup x 4-7

Cash out:

21-15-9

Am. Style Swing

Goblet Squat


For time.