Sara Nelson

Tuesday 3.1.16 WOD

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Strength: A1 PP + PJ; 1+1 x 4 sets, rest 60 sec. A2 single leg RDL x 10/side x 4 sets, rest 60 sec. WOD: teams of 2 must complete the following: 40-35-30-25-20 double russian kb swings, 35/24 # per hand calories on AB calories on rower **Teams can break up the reps any way they want **can scale up to 55/35# per hand post workout skill work if there’s time: belly to wall handstand holds strict HSPU work off box or wall with good positioning and tripod in the bottom

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Saturday 2.27.16 WOD

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WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled: (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups Men lunge 45 lb. Women lunge 35 lb.

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Friday 2.26.16 WOD

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Strength: A.1 box step ups x 8/side x 3 A.2 L-sit hold or hanging L hold – as long as possible x3   WOD: “Sweat Sesh” 5 minute AB 5 minute Row 5 minute amrap (farmers carry x 1 minute, plank x 1 minute, jump rope x 1 minute, Jog x 2 minutes)

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Thursday 2.25.16 WOD

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12 minutes with a partner (one person works, one rest) Sled push – 10m *heavy seal walk – 20m plate carry – 20m, 35/25# per hand rest 5 minutes “D.D.T” For time – individual 100 wall balls, 20/14# 2K row 50 wall balls

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Wednesday 2.24.16 WOD

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Strength: A1 Bench Press x6x3 @ 80% A2 DL; 80x5x3   WOD: 250m row 5 HPC – work on cycle and using the hook grip.. choose weight based around your level 7 push ups 35 double unders 7 push ups 5 HPC 250m row -rest 2 minutes- x3 rounds *scale up ring push ups for competitors

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Tuesday 2.23.16 WOD

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Strength: A. FS – build to a 2 RM in 5+ attempts set 1 – 50%x3 set 2 – 60% x3 set 3 – 70-75% x2 set 4 – 80-90%x2 set 5 – 2 RM B. Weighted pull up; 3 RM   WOD: 13 minute amrap: 10 pull ups 12 ball slams, 30/20# 14 no push up burpee box jump, 24/20″ Finisher (if there’s time) hollow hold x 20 sec. x 3 arch hold x 20 sec. x 3

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Monday 2.22.16 WOD

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Strength: A1. 2 sets of 20 ball push ups (on a medball) A2. 2 sets of 1.7 dips (options) – 1 strict MU, 7 dips with pause at the top/lockout – 1 ring thing MU, 7 dips   ” – 7 dips on matador or assisted or ring with pause at the top WOD: Teams of 2 must complete the following: 5 minute amrap (switching every round) 15 rope slams (2 handed) 5 push ups rest 3 minutes 5 minute amrap (switching every round) 15 squat jumps 5 T2B rest 3 minutes 5 minute amrap (switching every round) 10m burpee …

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Saturday 2.20.16 WOD

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Teams of 2 must complete the following workouts for total rounds and reps: This will be done in a “follow the leader” format, where once your partner finishes a movement then you go, for example in Group A; P1 does 1 squat then P2 does 1 squat, P1 does 1 rope climb, then P2 does 1 rope climb etc… Group A: ascending ladder 1-2-3-4-5… in 7 minutes Front Squat (floor) @ 50% rope climb rest 3 Group B: ascending ladder 2.4.6.8.10… in 7 minutes Strict pull ups Sled push (10m) rest 3 Group C: ascending ladder 3-6-9-12… in 7 minutes …

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Friday 2.19.16 WOD

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Strength: A1 Wide grip rDL x 10×3 A2 PP + PJ; 1+1(2) x 3 sets WOD: “Crush Town” teams of 2 must complete the following for time 10 rope climbs 20 wall walks 40 box jumps, 24/20″ 60 ball slams, 30/20# 80 KB swings, 55/35# 100 calorie row

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Thursday 2.18.16 WOD

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Strength: A Clean; 12-15 minutes working here for a heavy single   WOD: 3 minutes on the clock 90 sec. amrap of 5 Cleans @ 50% of “A” + 10 CTB pull ups – amrap burpees over the barbell x3 rounds rest 5 minutes 3 minutes on the clock 90 sec. amrap of 250m row am rap thrusters – same weight as above x3 rounds

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