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WOD 2014-08-22

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

Closed for NLI! Come cheer on your coaches at CSU Dominguez Hills!

SWOD
PC+HPC+PJ, max load in 10 min

CWOD
5 rounds for time, 25 min cap (“DT”):

12 DL
9 HPC
6 PJ

Rx’d: 155#/105#
L3: 135#/95#
L2: 95#/65#
L1: 65#/45#
L0: <65#/45#

Scaling: 60% SC&J 1RM

CWOD 1
For time (“Baseline”):

Row 500m
40 squats
30 sit-ups
20 push-ups
10 StrPU

Rest remainder of 10 min before CWOD 2

CWOD 2
6 min work/4 min rest/6 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 4×10 >50% 1RM DL (1:00 cap/set), every 5:00

CWOD
15 min cap:

1A: 3×2:00 BXT hold @ parallel – add weight if first set UB
1B: 3×12 side lunges, alt. legs, 3010 tempo – add weight (KB GS style) if full ROM

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
PP 7×3 >75% SP 1RM, every 2:30

CWOD
Max distance in 20 min:

Rx’d: Sprint 150m, jog 430m
L2: Sprint 150m, jog 430m (walk as needed)
L1: Run 200m, walk 200m
L0: Run 100m, walk 100m

Scaling – run: Based on 1600m time