Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Back Squat

• 1×5 @70%, 1×3@75%, 1×1@80%
• 1×5@75%, 1×3@80%, 1×1@85%
• 1×5@80%, 1×3@85%, 1×1@90%
• ****90 second rest bewteen sets MAX

Fitness: Back Squat

• 9×3 Climbing

 

Part 2 – Conditioning: “WOD BRAIN”

Performance and Fitness: For time:

• 400m run

-then-

• 21-15-9
• American KB Swing 32/24
• Burpee

-then-

• 400m run

 

Warm up- 15 minutes

Part 1: Skill/Strength-  Snatch

• Performance and Fitness: 5 Minute empty bar skill.  10 minute to work to a heavy single.

 

Part 2 – Conditioning- “Double Back”

Performance: AMRAP 6 ladder 2-4-6-8……

• Power Snatch 95/65
• C2B Pull ups

Rest 3 Minutes and then For Time

• 25-20-15-10-5 Wall Ball
• 50-40-30-20-10 Double Unders

Fitness: AMRAP 6 Ladder 2,4,6,8….

• Power Snatch RPE 5
• Pull up progression

Rest 3 Minutes and then For Time

• 25-20-15-10-5 Wall Ball
• 50-40-30-20-10 Speed steps and singles

 

 

 

 

 

 

 

See Zenplanner for the Final Fall Games Wod if you missed the Facebook announcement! 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Work up to determine WOD weight, determine pull-up progression if necessary

Part 2 – Conditioning: “Heartache”

Performance: 21-15-9 of*:

• Deadlift (225/155lb)
• C2B pull-ups

**EMOM 5 burpees, starting the WOD with 5 burpees

Fitness: 21-15-9 of*:

• Deadlift at 6 RPE
• Pull-ups or pull-up progressions

**EMOM 5 burpees, starting the WOD with 5 burpees

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Clean and Jerk – work up to determine WOD weight. Review TTB standards and progressions.

Part 2 – Conditioning: “Gringo”

Performance: 3 min AMRAP of –

• 3 Power Clean and Jerk (135/95lb)
  3 Toes-to-bar*

Rest 2 minutes.

Repeat for 4 total rounds with TTB increasing by 3 reps each round.
Takes 18 minutes to complete.

Fitness:  Scale the Power Clean and Jerk to a weight that is perceived as a 7/10 effort level and TTB to TTB progressions.

 

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Overhead Squat – 15 minutes to hit a heavy double. For those that are mobility impaired, see a coach for what is suitable for you.

Part 2 – Conditioning: “Overtime”

Performance: 5 RFT of –

• 12 Box jump (24/20″)
• 6 Overhead Squat (95/65lb)
• 12 Lunge steps with BB in front rack (95/65lb, L+R=2)

Fitness: 5 RFT of –

• 12 Box jump or step-up
• 6 Overhead Squat
• 12 Lunge steps with BB in front rack, DBs, or unloaded

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat: 1×5@60%, 5@65%, 2×5@70%

Fitness: Front Squat – Work in sets of 5 to an RPE of 7 or 8

Part 2 – Conditioning: Spice Boy

3 rounds at each movement before rotating. :40s for Max Reps, :20s Rest

• Row for Calories
• Wall balls (20/14lb)
• Sit-ups
• KB Swings (24/16k)

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Work up to WOD weight – Clean or Power Clean

Part 2 – Conditioning: “Sugarhill Gang”

Performance: AMRAP 20 min of –

2-4-6-8-10….

• Squat Clean (135/95lb)

**Begin ea round with:

• 200m Run
• 7 Burpees

Climb the ladder as high as possible in 20 min

Fitness: Cleans at RPE of 5 – can be Power Cleans if needed

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch – 7 min empty bar skill with coach

Performance: 12 min work up on singles
Fitness: 12 min work up on singles from hang position @ knee

Part 2 – Conditioning: “Tapatio”

Performance: AMRAP 10 min of –

• 30 Double-unders
• 10 Hang Power Snatch (95/65lb)
• 30 DUs
• 10 Thrusters (95/65lb)

Fitness: AMRAP 10 min of –

• 30 Speed Steps or 50 Single-unders
• 10 Hang Power Snatch at 5 RPE
• 30 Speed Steps or 50 Single-unders
• 10 Thrusters at 5 RPE (with same barbell or dumbbells)

Is this a benchmark? No

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Kipping Pull-ups, push-up form review

Part 2 – Conditioning: “Angie”

For time –

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air squats

Performance: Complete each movement before moving to the next
Fitness: Partition any way you like, pull-up progressions and elevated push-up as needed

Is this a benchmark? Yes