Sara Nelson

Thursday 2.11.16 WOD

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Strength: A1 Good Morning x 8-10 x 3 @20-30% of BS A2 DB bent over row x 8-10/side x 3 (heavy) @ 2121 tempo   WOD: “El Toro” teams of 2 must complete the following for time: 1K row – switching every 250m 100 kb swings 55/35# – switching every 10 reps 1K row – switching every 250m 100 burpees – switching every 10 reps

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Wednesday 2.10.16 WOD

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Strength: Accessory work: arms – BB curls x 30 reps, skull crushers x 30 reps dynamic abs. – v-ups, hollow rocks, russian twist etc, vertical floor touches, pick 2, 30 reps MU progression WOD: 15.3 Re-Do Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups (sub pull ups for MU) 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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Tuesday 2.9.16 WOD

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Strength: A. Clean and Jerk – 12 minutes – working to a heavy double **not TnG WOD: 7 minute amrap 1 Clean 2 FS 3 Thrusters *at 60% of heaviest weight lifted in A. **you can scale up to 70% if you want and feel strong. ***if your comfortable with push or split jerks, then you can sub that in for the thruster and make it a bit heavier rest 4 minutes teams of 2: 7 minutes 15/12 cal row while partner holds plank

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Monday 2.8.16 WOD

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Strength: A1 Back Squat with 3 sec. pause in bottom x 3×3 @ 70% A2 Single leg RDL x 8/side x 3 A3 DB bent over row x 8/side x 3 WOD: Teams of 2 must complete the following: 5 minute armap 60ft. sled push @ 6/4 plates while partner holds double kb’s in front rack (55/35# per hand) rest 2 minutes 5 minute amrap Burpee pull ups x 5 while partner holds a plate OH (45/25#) rest 2 minutes 5 minute amrap 20m d-ball front rack walking lunge, 30/20# partner does rope slams while partner is doing walking lunges

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Friday 2.5.16 WOD

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Strength: A. 5 minutes of snatch balance work **for those who cannot perform this work on Snatch Grip PP B1. RDL x 10×3 B2. DB preacher curls x 8-10×3 b2. tricep ext. (db’s or bands)x 8-10×3 B3. Broad jump x 2 for max distance x 3   WOD: 16 minute amrap 20m farmers walk, 70/55# 200m run 8 burpees 4 ball slams, 30/20#

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Thursday 2.4.16 WOD

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Strength: A1 Bench Press – 10 RM in 4 attempts A2 DL; 80x3x4   WOD: 10 hang power cleans @ 50-55% of PC max 2 minutes on the rower; goal is 500+ / 400+ meters rest 2 minutes x4 rounds   finisher: seated russian twist x 30 vertical toe touch x 20 arch ups x 10

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Wednesday 2.3.16 WOD

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Strength: arms. BB curls x 30 reps skull crushers x 30 reps dynamic abs. (pick 2) x 20 reps each – v-ups, hollow rocks, russian twists, vertical floor touches   WOD: CrossFit Open 14.5 Re-Do: 21-18-15-12-9-6-3 reps for time of: thrusters 95/65 Burpees

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Monday 2.1.16 WOD

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Skill: Rope Climb   Teams of 2 must complete the following: 100 double unders 80 burpees 60 pull ups 40 box jumps, 24/20″ with step down 20 strict HSPU 10 rope climbs *break up the reps as you see fit in your teams of 2

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Monday 1.25.16 WOD

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Strength: A1 Bench Press x 6-8 reps @ 75-85% x 3 sets A2 DL; 5.3.1 @ 70/80/85% B. 2 sets – max time – belly facing wall handstand hold WOD: 3 heavy hang power cleans (2-5% heavier then last week) 6 wall ball shots 20/30# 200m sprint rest 3 minutes bt. efforts x4 rounds

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Thursday 1.21.16 WOD

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Strength: Turkish Get Up WOD: Teams of 2 must complete max total rounds – switching after each exercise 18 minute amrap 28/23 cal row 21 goblet squats, 35/24# **can scale to 55/35# 15 ball slams, 30/20# 9 pull ups round 1; P1 dos 28 cal row, then P2 does 28 cal row, then P1 does 21 goblet, then P2 does 21 goblet squats, then P1 does 15 ball slams, P2 does 15 ball slams, then P1 does 9 pull ups and P2 does 9 pull ups. The partners will continue in this fashion for 18 minutes….

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