Coach’s Choice
*Then thorough review of OHS.*
3 ROUNDS:
3 minute AMRAP:
15 Calories on Rower
15 Burpees over Rower
15 Ring Dips
Rest 3 minutes between rounds.
Posted lowest score out of the 3 AMRAPs to WODIFY.
eg:
Round 1 = 2 Rounds
Round 2 = 2 Rounds + 4 reps
Round 3 = 1 Round + 44 reps
Your score = 1 Round + 44 reps
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.
5 RFT
30 Sit ups
20 Wall Balls 20/14
10 Hang Squat Cleans 135/95
Do this WOD in preparation for Saturday’s Barbell Brunch. 15.1
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
ALSO: shoulder mobility
3 RFT
5 Ring Rows / Pull-ups
10 Burpees
15 KBS
15-12-9
Burpee Step Ups 24/20
Deadlifts 115/85
(80% effort)
20 EMOM for as long as possible
5 Thrusters (Bar)
5 Ring Rows
5 Burpees
Rx+
“Bergeron Beep Test”
http://competitorswod.blogspot.com/2013/12/monday-123013.html
“Tabata Open Prep”
Wall Balls
T2B
Bar Facing Burpees
Thrusters 75/55
No Rest Between Movements.
4 RFT
10 Wall Balls
10 Burpees
8 minute AMRAP:
12 Squat Cleans 115/65
3 Wall Climbs
9 Squat Cleans
6 Wall Climbs
6 Squat Cleans
9 Wall Climbs
3 Squat Cleans
12 Wall Climbs
AMRAP Squat Cleans
—
Rx+
155/105
8 minute AMRAP:
8 Thrusters – Bar
32 Single Unders
Rest 8 minutes
8 minute AMRAP:
8 Overhead Squats 75/55
8 Box Jumps 24/20
Rest 8 minutes
8 minute AMRAP:
8 Deadlifts 125/85
8 Burpees
————————–
Rx+:
Thrusters 95/65
16 Double Unders
–
Overhead Squats 115/75
Burpee Box Jumps 24/20
–
Deadlifts 205/125
Burpees over the bar
Hello Moby
Every 90 seconds for 15 minutes
a: 7 Back Squats @ 70% 1RM
b: 7 Strict HSPUs or 7 Deficit Push-ups
12 minute partner AMRAP:
10 Thrusters 95/65
10 Pull-ups
-Only 1 partner may work at a time
-An entire round must be completed each time
(we HAD to do some version of Fran to start off 2015)
