GREAT START TO THE WEEK!

WOD:

50 AMERICAN KBS (53/35)

– THEN –

1/2 MURPH – 2016 CROSSFIT GAMES STANDARDS:

800 METER RUN

THEN, 2.5 ROUNDS OF:

20 PULL-UPS

40 PUSH-UPS

60 SQUATS

THEN, 800 METER RUN

– THEN –

50 AMERICAN KBS 

* ALL WITH A 20/14 LB. VEST & A 40 MINUTE TIME CAP

NOTE: THE 1/2 ROUND WILL INCLUDE 10 PULL-UPS, 20 PUSH-UPS & 30 SQUATS.

WHAT'S IN STORE FOR TUESDAY?

WOD:

800 METER RUN

– THEN –

10 AMERICAN KBS (53/35)

10 BURPEES

10 AMERICAN KBS

9 BURPEEES

10 AMERICAN KBS

8 BURPEES

10 AMERICAN KBS

7 BURPEES

… ETC. TO 1 BURPEE

– THEN –

RUN 800 METERS

100 SIT-UPS

ANOTHER PARTNER WOD SATURDAY

WOD:

IN TEAMS OF 2 COMPLETE THE FOLLOWING FOR TIME WITH ONE ATHLETE WORKING AT A TIME: (40:00 TIME CAP)

15 CLEAN AND JERKS (135/95)

100 WALL BALL SHOTS (20/14)

15 CLEAN AND JERKS (135/95)

80 BOX JUMPS (24/20)

15 CLEAN AND JERKS (135/95)

60 BURPEES OVER BAR

15 CLEAN AND JERKS (135/95)

40 TOES TO BAR

15 CLEAN AND JERKS (135/95)

200 DOUBLE UNDERS

* Teams may split repetitions however they choose, but all repetitions must be completed @ each station before moving on. 

UNILATERAL KETTLEBELL WORK

WOD:

100 SINGLE ARM KBS (35/26)

– THEN –

5 RFT:

10 SNATCHES EACH ARM 

10 CLEAN & PRESS EACH ARM

10 FRONT RACK SQUATS EACH SIDE

100 METER CARRY EACH ARM

WHO DOESN'T LOVE AN EMOM?

STRENGTH:

FRONT SQUAT W/ 2 SEC. PAUSE @ BOTTOM (4X3)

– SUPERSET WITH – 

FEET ELEVATED RING ROWS W/ 3 SEC. ECCENTRIC (4X4)

WOD:

EVERY TWO MINS FOR 20 MINS:

2 BODY WEIGHT DEADLIFTS

2 BODY WEIGHT FRONT SQUATS

20 DOUBLE UNDERS

"JONESWORTHY"

WOD:

"JONESWORTHY"

6 RFT:

AIR SQUAT

80 – 64 – 50 – 32 – 16 – 8 

RUSSIAN KBS (53/35)

40 – 32 – 25 – 16 – 8 – 4

PULL-UPS

20 – 16 – 12 – 8 – 4 – 2

– EACH ROUND CONSISTS OF AIR SQUATS, KETTLEBELL SWINGS, AND PULL-UPS. THE FIRST ROUND WILL BE 80 AIR SQUATS, 40 RUSSIAN KBS AND 20 PULL-UPS.

* Apparently named for the infamous "Gym Jones" in Salt Lake City, UT.

"The reason the bodyweight squats are combined with the KB swing is to 'season the meat,' as we say at Gym Jones. It essentially means that when the legs are tired you must explode with your hips or the KB won't move." – Mark T.

SNATCH COMPLEX

STRENGTH:

20 MINS TO WORK UP TO MAX COMPLEX OF:

1 SNATCH

2 OVERHEAD SQUATS

WOD:

15 MIN AMRAP:

10 OVERHEAD LUNGES (95/65)

10 BURPEES

10 OVERHEAD LUNGES

10 CHEST TO BAR PULL-UPS

TEAM WOD BLAST FROM THE PAST

WOD:

IN TEAMS OF 3 WITH ONLY 2 PEOPLE WORKING @ A TIME, COMPLETE THE FOLLOWING: 

99 THRUSTERS (115/75)

99 PULL-UPS

99 BURPESS

99 BOX JUMPS (30/24)

99 WALL WALKS

333 DOUBLE-UNDERS

99 AMERICAN KBS (70/53)

* 45:00 Time cap. All reps must be completed by the team @ each station before moving on to the next.