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

WOD 2014-04-21

WOD

SWOD: OHS 3RM, 10 min

CWOD: MRI 20 (“Overhead Cindy”):

5 StrPU
10 push-ups
15 OHS, 95#/65# (50% 3RM)

Train/Compete

BBG: 7×1+1 PSN + HPSN (mid), every 2:00

STR:

1: SP, 1x5x70% of last Mon, tempo 40X0
2: BB row, 1x5x70% of last Mon, tempo 40X2

CON: For total reps:

Tabata FS 155#/105# (Compete)
Tabata FS 105#/65# (Train)

T-Bo’s experimental shenanigans

SWOD: SN 8×2 T&G, every 2:00

CWOD: 21-15-9 (“Diane”):

DL 225#/155#
HeSPU (kip)

WOD @ home

MRI 20 (Burpindy):

5 burpees
10 push-ups
15 air squats

Team WOD!

MRI 25:

4-person:

A: 120m suitcase carry 70#/44# (60m L/60m R)
B: Pull-ups – kipping C2B or strict N2B
C: PC&J 95#/65#
D: Burpees

3-person:

A: 120m suitcase carry
B: Max rounds – 10 pull-ups, 10 PC&J
C: Burpees

2-person:

A: 120m suitcase carry
B: Max rounds – 10 pull-ups, 10 PC&J, 10 burpees

WOD

STR: SC&J (ME)

Warm-ups: 5 @ bar, 3 @ 50%

SWOD: SC&J 10×1, every 1:30

Begin working sets @ 65% 1RM SC&J

Partner CWOD: 3 rounds, 15 min cap:

250m sled pull – relay
50 sumo DL – tag team
20 FS – relay
50 push-ups – tag team

BB load: 95#/65# (50% SC&J 1RM)
Sled load: 100#/70# (same approximate load as BB)

Train/Compete

BBG:

1: 1RM SN, 15 min
2: 1RM SC&J, 10 min

Note: You have 25 minutes TOTAL to find both maxes. No exceptions, and no fucking around.

STR:

1A: 1x5RM SP, 105% of Monday’s top set
1B: 1x5RM BB row, 105% of Monday’s top set
2: 1x5RM DL (3” deficit), heavier than last Friday

Notes:

Warm up for the SP and BB row 5RM’s in alternating sets to save time.
This should take a TOTAL of 25 minutes. If it takes longer…you’re fucking around.

CWOD: For total reps:

Tabata PC 185-135#/135-95# (Compete)
Tabata PC 135-95#/95-65# (Train)

T-Bo’s experimental shenanigans

SWOD: ME FS @ 80%, 60%, 40%, 3:00 rests

CWOD: For time (“Glen”):

30 C&J 135#
Run 1 mile
10 RC 15′
Run 1 mile
100 burpees

WOD @ home

100 burpees for time

Yes, I’m serious. As long as you pace it, it’s not as bad as you think.

But yeah, it still sucks. At least it’s not 150.

WOD

STR: BP (RE)

Warm-ups: 10 reps @ bar, 10 reps @ 50%

SWOD: BP 3×10, 1:00 cap per set, every 5:00

Begin working sets @ 65% 1RM

CWOD: 3 rounds for reps:

1 min ME RC (scaled: pull from lying down to standing)
1 min bear crawl shuttles 4′ fwd/bwd
1 min weighted sit-ups 44#/26#
1 min bear crawl shuttles 4′ left/right

Train/Compete/T-Bo’s experimental shenanigans

CWOD: 4 rounds:

Row 500m, 2k row pace
10 GHR
10 GHD sit-ups, 20X0

WOD @ home

4 rounds for reps:

1 min bear crawl shuttles 4′ fwd/bwd
1 min sit-ups
1 min bear crawl shuttles 4′ left/right

Bring-a-friend day!!

WOD

SWOD: DU practice, 10 min

Partner CWOD: 3 rounds, 20 min cap:

Run 400m w/MB 20# (both people run, one MB traded off between them)
50 air squats
50 push-ups
50 RKBS 53#/35# (limited by newbie)

Rules:

-One person working at a time
-Reps can be broken up between partners anyhow
-Give newbies a workout, but no killing them please!

Train/Compete

SWOD: 7×1+1+1 PC + lo-HSC + jerk, every 2:00

CWOD: MRI 20 (“Johnson”):

9 DL 245#
8 MU
9 SC 155#

T-Bo’s experimental shenanigans

SWOD: EMOM for 20:

Even (0, 2, 4…18): 2 PP, start @ 65%
Odd (1, 3, 5…19): 10 sec front lever

CWOD: MRI 25 (“Tom”):

7 MU
11 BBT 155#
14 TTB

WOD @ home

3 rounds:

Run 400m holding an object weighing around 15-20#
30 air squats
30 push-ups

WOD

STR: FS (DE)

Warm-ups: 5 BBT @ bar, 3 @ 50% SP 1RM, 2 @ 65% SP 1RM

SWOD: BBT 7×3, every 2:00

Begin working sets at 75% SP 1RM

CWOD: 5 rounds:

10 GS 70#/53# (35% FS 1RM)
20 side lunges, deepest possible, alt. sides
Rest 1 min

Train/Compete/T-Bo’s experimental shenanigans

Skill:

1: 5xME HS – rest 60 sec
2: 3xME HW – rest 60-90 sec
3: 5 min pistol practice
4: 5 min TU practice (scale to DU)

CWOD: 6x200m sprint, walk back to recover

WOD @ home

5 rounds:

10 GS, hold a random awkward moderately-heavy object (big rock, small child, etc.)
20 side lunges, deepest possible
Rest 1 min

WOD

STR: DL (RE)

Warm-up: 10 RDL @ bar, 10 DL @ 50%

SWOD: DL 3×10, 1:00 cap per set, every 5:00

Begin working sets @ 65% 1RM (or at 1RM SC, whichever is heavier)

CWOD: 8x100m sprint EMOM

At 8:00: 50 KBS 53#/35# for time (4:00 cap)

Train/Compete

BBG: 7×1+1 PSN + lo-HSN, every 2:00

SWOD: For time:

1A: 20 SP @ last Mon’s top load

1B: 20 BB row @ last Mon’s top load

(Alternate between 1A and 1B until 20 reps of each are complete)

2A: 15 SP @ 80% of 1A

2B: 15 BB row @ 80% of 1B

(Alternate between 2A and 2B until 15 reps of each are complete)

Score = time to complete 1 and 2

CWOD: For total reps:

Tabata FS 225-155#/145-105# (Compete)
Tabata FS 165-115#/105-70# (Train)

 

T-Bo’s experimental shenanigans

SWOD: 6×4 DL (3” deficit), 3:00 rests – start sets @ 75% 1RM

CWOD: 5 rounds, 20 min cap:

100m farmer carry 2×110#
30 split jumps
20 KPU
10 athlete burpees

WOD @ home

Run outside!

8x100m sprint, EMOM

Yes, this will feel terrible after about 2 minutes. Have fun!

WOD

STR: SP (DE)

Warm-up: 5 SP @ bar, 3 PP or PJ @ bar, 3 PP or PJ @ 50% 1RM

SWOD: Jerk 10×1, every 1:30 (scale to PP if shoulder mobility requires)

Begin working sets @ 65% 1RM SC&J

CWOD prep: Zoidbergs, C.O.D. practice – 5 min

CWOD: 5 rounds, each as fast as possible, 15 min cap:

5-10-5 shuttle sprint
10 ring rows – HARDEST POSSIBLE to do unbroken
10 OHWL 45#/25# steps
Rest 1:00

Train/Compete

BBG:

1: 1RM SN, 15 min
2: 1RM SC&J, 10 min

Note: You have 25 minutes TOTAL to find both maxes. No exceptions, and no fucking around.

STR:

1A: 1x5RM SP, 105% of Monday’s top set
1B: 1x5RM BB row, 105% of Monday’s top set
2: 3×5 DL (3” deficit), rest 3:00

Notes:

Warm up for the SP and BB row 5RM’s in alternating sets to save time.
This should take a TOTAL of 25 minutes. If it takes longer…you’re fucking around.

CWOD: For total reps:

Tabata PC 185-135#/135-95# (Compete)
Tabata PC 135-95#/95-65# (Train)

T-Bo’s experimental shenanigans

SWOD: 8×1+1+1 PC+HSC+PJ, every 2:00

CWOD: 3 rounds:

15-10-5 FS 225#/155#
2×12′ farmer carry 180#/120# (each hand)

C/O: ME UB OHWL 95#/65#

WOD @ home

Max distance WL in 8 min

WOD

STR: BS (ME)

Warm-up: 10 @ bar, 5 @ 50%, 3-5 @ 65%

SWOD: BS 4×5, every 4:00 – build up to a 5RM

Begin working sets just above 75% 1RM (85% 5RM)

CWOD: 5 rounds, 15 min cap:

60 sec PU plank
10 KB SC 53#/35#, each side

Train/Compete/T-Bo’s experimental shenanigans

Row 20 min – 90% of 2k row pace (e.g. if best 2k = 7:00 = 1:45/500m → 1:55 pace)

WOD @ home

5 rounds:

60 sec PU plank
20 split jumps

WOD

Skill: OHS
SWOD: OHS 3RM, 10 min

CWOD: 5 rounds, 25 min cap (“Nancy”):

Run 400m
15 OHS 95#/65# (50%)

Train/Compete

SWOD: 7×2 T&G SC&J, every 2:00

CWOD: Squat Grace – 30 SC&J 135#/95# (70% 1RM)

T-Bo’s experimental shenanigans

SWOD: 7×3 PP, every 2:30

CWOD: For total reps (“Tabata Something Else”):

Tabata StrPU
Tabata push-ups
Tabata sit-ups
Tabata squats
No rest between exercises

WOD @ home

Practice handstands for 10 min

Use a wall, scale to wall climbs if needed

Goal is to spend as much time upside-down as possible