GymnasticsWOD 4/1/14

• 50 Push Ups  
• 100 Jump Rope Double Unders  
• 40 Push Ups  
• 75 Jump Rope Double Unders  
• 30 Push Ups  
• 50 Jump Rope Double Unders  
• 20 Push Ups  
• 25 Jump Rope Double Unders  
• 10 Push Ups  

3. Strength Accessory SDL, RDL, StDL, DL

3.  Strength Accessory
Straight sets, rest equal to work time.
20 Sumo Deads, 155/105
20 Romanian Deads, 155/105
20 Stiff Leg Deads, 155/105
20 Deads, 155/105

2. Strength Dead Lift, work up to a heavy triple

2.  Strength
Dead Lift, work up to a heavy triple

1. Christine Row, DL and BJ

1.  "Christine"
3 RFT:
500m Row
12 Deads, bodyweight
21 Box Jumps, 20" - games standards.

OPEN 14.5 Thrusters and BFBurps

Open 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees

OPEN 14.4 Row, TTB, WB, PC, MU

"Open 14.4"
AMRAP 14 of:
60 Calorie Row
50 TTB
40 Wall Balls, 20/14
30 Cleans, 135/95
20 Muscle ups

2. Skills EMOM10 MU and HHSC

2. Skills
EMOMx10:
Odd: 3 Muscle ups
Even: 3 High Hang Squat Cleans, 135/95

1. Partner WOD Row and Burp over Rower

1. Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.

"Open 14.3" DL BJ

"Open 14.3"
AMRAP 8 of:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

METCON "Deck of Cards"

"Deck of Cards"
Flip over playing cards one at a time. 
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS - you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

EMOM 12 HSPU and BJ

EMOM 12
Odd - 5 Handstand Pushups
Even - 10) 24" Rebounding Box Jumps

Team WOD DL, HRPU, Row

Teams of 2:
42-30-18
155# Deadlift
Hand Release Pushups
Row for calories

Open 14.2 OHS and CTB

2014 OPEN ATHLETES
Open 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern.  

first 2 rounds did 2 pullups at a time
second 2 rounds did some 3's and mostly 2's
third 2 rounds did a lot of singles...
All OHS done unbroken (only hurt real bad in 2nd round of 14)

2. Skills OHS

5x5 OHS - Start with 50% of 1RM and add weight each set.  These should be done with perfect technique. 

45-95-115-135-155-175-185 (Missed 195 on fifth rep and re tried and missed on fourth, felt unstable in shoulders)

1. METCON AMRAP 10 Strict Pull Ups, Burpees, Air Squats

AMRAP 10:
5 Strict Pull ups
10 Burpees
15 Air Squats

"Open 14.1" AMRAP 10 DU and SN

"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55

"Open 14.1" AMRAP 10 DU and SN

"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55

1. METCON 10-9...1 THR and DU

1.  METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.

1. Metcon PS and TTB then BBJ

1.  Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps

Team of 2 Burp, CJ, BJ, PU

Teams of 2
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks, 155/105
75 BJ, 24/20
10 CJ, 155/105
100 Pull ups
10 CJ, 155/105
75 BJ, 24/20
10 CJ, 155/105
50 Burpees

2. Skills AMRAP 10 DU and OHS

2.  Skills
AMRAP 10 of:
35 unbroken double unders + 10 OHS, 45#, with 2 second pause at the bottom. 

1. Metcon AMRAP 7 WB and DL

1.  Metcon

AMRAP 7 of Wall Balls, 12' and 20#
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

1. Metcon AMRAP 12 DU, BFB, SCTR, and MU

1. Metcon
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU

1. METCON Tabata TTB BJ Row S2O

1.  METCON
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65

1. Metcon THR, PC, S2O, OHS, FS, with 5 Burpees

1.  Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls:  65
Every minute on the minute, stop where you are and complete 5 burpees.

1. Metcon "American Dream"

1.  Metcon
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups

1. Metcon AMRAP 10 WB and DU

1. Metcon
AMRAP 10:
10 Wall Balls, 12' and 20#
30 Double unders

1. METCON 15-12-9-12-15 KBS, BJ, and TTB

1.  METCON
15-12-9-12-15
KBS, 70/53
BJ, 24/20 - games standards
TTB

2. ROWING tabata

2.  ROWING
Tabata Rowing
8 rounds for max meters of :20 on, :10 off.

1. METCON Burp, PC, Burp with 7 WB's

1.  METCON
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees.  On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

1. Metcon "Open 12.3"

1.  Metcon
"Open 12.3"
AMRAP 18:
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB

3. Rowing/Core Row / GHDSU

1.  Rowing/Core
For time:
500m Row
50 GHDSU
1,000m Row
30 GHDSU
2,000m Row
20 GHDSU

2. Skills 30 Strict C2B

2.  Skills
30 Strict C2B Pull ups - Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set.  Continue till all 30 reps are completed.

1. Metcon C2B, DL, HPC, and PJ

1.  Metcon
4 RFT:
12 C2B
9 Deads, 185/135
6 Hang Power Clean, 185/135
3 Jerks, 185/135

1. Metcon "Opening Day"

1.   Metcon
"Opening Day"
21-15-9 of:
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35

5. Metcon C2B, Burpees, Row

21-15-9:
C2B
Burpee
400m Row after each round.

4. Squat 5x3 Front Squat

5x3 Banded Front Squats, across

3. Gymnastics Skills UB Muscle Ups

2-4-6-6-6-4-2 Unbroken Muscle ups for time.  if you break a set you must redo it.  If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.

2. Clean and Jerk AMRAP :20 x 15

AMRAP in :20, rest 1:40 between rounds
3 rounds at 225/155
3 rounds at 205/145
3 rounds at 185/135
3 rounds at 155/105
3 rounds at 135/95
The goal is to improve your cycle times and work on touch and go where possible.

1. Snatch Complex

5 sets of: Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch