1133 N Fountain Way
Anaheim, CA 92806, USA
714-414-0594
info@rwscrossfit.com

WOD 2014-08-29

SWOD
8×1+1+1 PC+hi-HPC+PJ, >60% SC&J 1RM, every 2:00

Score = highest successful load

CWOD
Rx’d: 4x400m run, every 4:00
L1: 3x400m run, every 5:00
L0: 2x400m run, every 6:00

Score = fastest time

SWOD
Practice jump rope, 10 min

CWOD
8 min work/2 min rest/8 min work for total reps:

10 KBS 53#/35#
10 PC 95#/65#
10 BXJ 24”/20”

L2: 65#/45# PC; 35#/26# KBS; 24”/20” BXJ
L1: 45#/35# PC; 26#/18# KBS; 24”/20” step-ups
L0: <45#/35# PC; <26#18# KBS; <24”/20” step-ups

Scaling – PC: 40% SC&J 1RM
Scaling – KBS: 55% PC load
Scaling – BXJ: 10 reps unbroken

SWOD
Sumo DL 5×5 >60% DL 1RM (0:30 cap/set), every 4:00

CWOD
1: 5×3 1-¼ FS >50% FS 1RM, every 2:00
2: Accumulate 2 min BXT hold time – do as much unbroken as possible
3: Finish with abs

L1: side plank – accumulate 90 sec each side (level up when each side UB)
L2: GHD hold @ parallel – accumulate 60 sec (level up when UB)
L3: GHD sit-up – 3×10 (level up when full ROM)
L4: GHD sit-up – ME UB @ 1010 tempo, abort set when concentric portion of rep slows down

SWOD
Warm up PP to 60% SC&J 1RM in 10 min

CWOD
MRI 20 (“Danny”):

30 BXJ 24”/20”
20 PP 115#/75#
30 KPU

L3: 24”/20” BXJ; 95#/65# PP; KPU
L2: 24”/20” BXJ; 65#/45# PP; APU-#1 to #3
L1: 24”/20” step-ups; 45#/35# PP; APU-#4 to #4+3
L0: <24”/20” step-ups; <45#/35# PP; ring rows

Scaling – PP: 50% SC&J
Scaling – KPU: 20 reps unbroken
Scaling – BXJ: 10 reps unbroken

SWOD
BS 4×10 >50%, 2011 tempo, every 5:00

W: follow each set with a wall climb
T: follow each set with a 20-sec wall handstand
C: follow each set with a ME free handstand

CWOD
1: 5×10 front rack WL steps – heaviest possible (with no pause to gather feet), every 2:00

-when in doubt, start unweighted
-add weight only if perfect

2: Finish with abs

L1: side plank – accumulate 90 sec each side (level up when each side UB)
L2: GHD hold @ parallel – accumulate 60 sec (level up when UB)
L3: GHD sit-up – 3×10 (level up when full ROM)
L4: GHD sit-up – ME UB @ 1010 tempo, abort set when concentric portion of rep slows down

SWOD
SC&J 1RM in 20 min; 7+ reps >60%

CWOD
1: 4×24’ farmer carry – every 2:00

-12’ out & back, no turn
-start @ 40% 1RM DL per hand
-add weight if completed within 20 sec
-reduce weight if >20 sec to completion

2: Max distance backward sled pull – 2:00

-50m trips
-load: 50% max from #1

3: Finish with abs

L1: side plank – accumulate 90 sec each side (level up when each side UB)
L2: GHD hold @ parallel – accumulate 60 sec (level up when UB)
L3: GHD sit-up – 3×10 (level up when full ROM)
L4: GHD sit-up – ME UB @ 1010 tempo, abort set when concentric portion of rep slows down

SWOD
Practice jump rope, 10 min

CWOD
7 min work/3 min rest/7 min work for total reps:

10 KBS 53#/35#
10 PC 95#/65#
10 BXJ 24”/20”

L2: 65#/45# PC; 35#/26# KBS; 24”/20” BXJ
L1: 45#/35# PC; 26#/18# KBS; 24”/20” step-ups
L0: <45#/35# PC; <26#18# KBS; <24”/20” step-ups

Scaling – PC: 40% SC&J 1RM
Scaling – KBS: 55% PC load
Scaling – BXJ: 10 reps unbroken

SWOD
Warm up DL to 70% 1RM, 10 min cap

CWOD
MRI 20 (“Rankel”):

6 DL 225#/155#
7 burpee pull-ups
10 KBS 70#
Run 200m

L3: 205#/135# DL; burpee pull-ups; 53#/35# KBS
L2: 155#/105# DL; burpee pull-ups; 44#/26# KBS
L1: 95#/65# DL; 7 burpees & 7 APU; 35#/18# KBS
L0: <95#/65# DL; 7 burpees & 7 ring rows; <35#/18# KBS

Scaling – DL: 60% 1RM
Scaling – burpee pull-ups: 10 reps unbroken
Scaling – KBS: 30% DL load

SWOD
1A: 3×10 BP >50% 1RM, 2111 tempo, every 6:00
1B: 3×10 WPU, 2110 tempo – add weight if perfect

CWOD

1A: 3×10 Kroc row, each side

-2010 tempo
-start at 20% BP 1RM
-add weight if perfect
-rest 0:30 after each set

1B: 3xME push-up

-1010 tempo
-use a setting that allows 15+ reps unbroken on first set
-rest 1:00 after each set

2: Finish with abs

L1: side plank – accumulate 90 sec each side (level up when each side UB)
L2: GHD hold @ parallel – accumulate 60 sec (level up when UB)
L3: GHD sit-up – 3×10 (level up when full ROM)
L4: GHD sit-up – ME UB @ 1010 tempo, abort set when concentric portion of rep slows down

SWOD
BS 8×2 >65% 1RM, 3011 tempo, every 2:00

CWOD
Rx’d: 6x200m sprint, every 3:00
L2: 4x400m run, every 4:00
L1: 3x400m run, every 5:00
L0: 2x400m run, every 6:00

Scaling – run: Based on 400m time