ENDURANCE-

W8 D2
Row, Run, or Bike
16 Rounds of
200 Meters @ RPE 9+
Rest :30
200 Meters @ RPE 3

*Here’s how today’s works
200 Meters all out. Rest :30, then jog back, row easy, or bike easy for 200 meters,
then right into your next all out effort for the start of round 2.

WOD-

5 Rounds For Time of:

Run 400 meters
10 Thrusters 95#(65#)

First Three sets should be unbroken
with the goal of unbroken all the way!

At Home Version/Options

5 Rounds For Time of:

Run 400 meters
10 Thrusters (use DB’s, KB’s, sandbag,
or bar if you have it.) If single arm, do
10 still unless very light, then perform
10 per side each round)

WOD-

10 Rounds For Time of:

10 Deadlifts 135#(95#)
8 Box Jump Overs 24″(20″)
6 Power Cleans 135#(95#)
4 Strict Handstand Push-ups
2 Muscle Ups

AT HOME VERSION/OPTIONS-

10 Rounds For Time of:

10 Sumo Deadlift (any heavy object)
8 Jump Overs (any object)
6 Odd object cleans
4 Strict Handstand Push-ups
2 Muscle Ups*

*You can muscle up on a stone wall,fence, etc. Just use a jump to help.  You’ve all ran from the cops, don’t pretend you haven’t. Sub 2 Pull-ups and 2 chair dips.  Use regular push ups or shoulder press instead of handstand push ups

Clean same object as Deadlift.

ENDURANCE-

Wk 8 D1
Row or Run
4 x 10:00 at RPE 3 – 5
Rest 2:00 between each set

WOD-

As many rounds as possible in
20:00 of:

15 Front Squats 95#(65#)
15 Bar Facing Burpees
Row 15 calories

Mods:

Front squats = goblet squat

Row = 15 sumo deadlift high pulls

BARBELL COMPLEX OF THE WEEK-

1 High hang power snatch +
1 Above the knee power snatch +
1 Power snatch from the ground/mid shin

*High hang power snatch is a dip and drive vertically only. Try to keep your chest vertical and simply bend at the knees

*Above the knee power snatch, bow forward until the bar gets to the top of the knee. Shoulders should be slightly in front of the bar

*Mid shin, start in a squat set up with the shoulders on top of the bar or slightly behind.

WOD-

CrossFit Games 2010
Pyramid Helen:

For Time:

Run 1200m
63 Kettlebell Swings 53#(35#)
36 Pull-ups
Run 800m
42 Kettlebell Swings
24 Pull-ups
Run 400m
21 Kettlebell Swings
12 Pull-ups

Modified version:

CrossFit Games 2010
Pyramid Helen (home version)

For Time:

Run 1200m
63 Kettlebell Swings
36 Ketllebell Rows/per arm
Run 800m
42 Kettlebell Swings
24 Kettlebell Rows/per arm
Run 400m
21 Kettlebell Swings
12 Kettlebell Rows/per arm

WOD-

For Time:

20-19-18…..3-2-1

Air Squats

1-2-3….18-19-20

Deadlifts 135#(95#)

*At 3-2-1 go:

20 Air squats and 1 Deadlift,
19 Air squats and 2 Deadlifts,
18 Air squats and 3 Deadlifts, etc.

ENDURANCE-

W7 D2
Run, Row, Bike
6 x 1200 Meters @ RPE 5 -7
Rest up to 4:00 between intervals

WOD-

3 x 7 min rounds of:

20 cal bike/row
15 Push Press 95#(65#)
10 10m Shuttle Sprints

Rest 2 min between rounds

Mods:

*Rowing = Sumo deadlift high pull

*Sumo DL High Pull mods: Kettlebell, sandbag w/handle,

*Push Press: If single arm, 15 reps each

WOD-

For time:

30-20-10

Overhead Squat 115#(75#)
Chest-2-Bar Pull-ups

MODS:

For time:

30-20-10

Goblet Squat (anything heavy)
Pull-ups
Burpees 

*Burpees are added to workout if not doing overhead squats

*Pull-up mods:

if using home pull up bar in a
door jam, cut reps and go
strict, 15-10-5

Bentover rows with a heavy
object will also do the trick

ENDURANCE-

W7 D1
Run, Row, Bike
20:00 at RPE 3 -5
Rest 3:00 then:
Then 2 rounds of:
2:00 at RPE 8+
Rest until fully recovered
1:00 at RPE 8+
Rest until fully recovered
:30 at RPE 8+
Rest until fully recovered
:20 at RPE 8+
Rest until fully recovered
:10 at RPE 10
Rest until fully recovered

WOD-

As many rounds as possible
in 25:00 of:

50 Double Unders
50 DB Box Step ups 50#(35#)
50 AbMat Situps
500m Row

*Sub a 400 meter run for the row

WOD-

“Capoot”

For Time

100 push-ups
Run 800 meters
75 push-ups
Run 1200 meters
50 push-ups
Run 1600 meters
25 push-ups
Run 2000 meters

*Know where you are at with
regards to push ups and
scale accordingly

**Use the following time domains for the push up rounds
100 = ~ 5:00
75 = ~ 4:30
50 = ~ 4:00
25 = ~3:00

Use the runs to recover from the push ups

ENDURANCE-

This week there are only 2 endurance pieces and they will be on Wednesday and Friday.  You can look at them in Beyond the Whiteboard, if you’d like to do them earlier than the posted days.  

WOD-

4 Rounds For Time:

21 Power Cleans 95#(65#)
15 Toes-2-Bar
9 Box Jumps 36″(30″)

After party:

Accumulate 5 min in each:

Handstand hold
High Plank
Power Clean receiving position (Use a barbell, db’s, kb’s, or other odd object, and sit in the 1/4 squat receiving position)

Mods:

Power cleans = use db, kb, or odd object.  If single arm, you can double the reps, so 21 on each side

Toes to bar = V-ups

Box jumps = Double reps and do tuck jumps, Jump on a park bench, or the hood of Clancy’s car!!!! (Editors note: my car is currently at the mechanic, but I’m sure he wouldn’t mind you going there to jump over it)

BARBELL COMPLEX OF THE WEEK-

2 Hang squat cleans +
1 Full squat clean +
1 Push press +
2 Hang squat cleans +
1 Full squat clean +
1 Push jerk +
2 Hang squat cleans +
1 Full squat clean +
1 Split Jerk

*Go through the whole complex without resting the
bar on the ground. Keep it light and work on technique.
Increase weight as long as you can go unbroken.
A good starting weight would be 75#-95# (55# – 65#)

*Courtesy of Chris Spealler