Monthly ArchivesJune 2013

Flip The Bird standard

Strength:
Find your 1RM Jerk (20 min): Front or Back From Racks
Conditioning:
9 Minute AMRAP
Flip The Bird
3 Hang Power Snatch (115/75)
3 OHS
3 Lateral Barbell Burpees
100m Run
This should be fast. You should be able to rep out all BB movements unbroken. Be smart with the weight you use. Listen to your coaches!
Travel WOD:
6 Rounds:
30 Dips
30 Squats
10 Push-Ups
Cool [...]

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Dragon Breath standard

3 Person Team WOD
4 Rounds:
10 C2B Pull-Ups
10 Power Cleans (185/115)
10 STOH (135/95)
10 Burpees
100m Run
Each partner must complete 10 reps of each exercise before the team moves to the next part 
Partner 1 will  go then 2 then 3
After C2B Pull-Ups the team will move to Power Cleans, etc….
The run will be done one person at a time
Travel [...]

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Spurned and Burned standard

Warm-Up @ C4 Too!: 1000m Row
Spurned and Burned
10 CF Box Jumps (24/20)/5 Power Cleans (BW)
10 CF Box Jumps/5 STOH (BW)
10 CF Box Jumps/5 Thrusters (BW)
10 CF Box Jumps/10 Burpee Muscle-Ups or 30 C2B Pull-Ups
10 CF Box Jumps/5 Thrusters (BW)
10 CF Box Jumps/5 STOH (BW)
10 CF Box Jumps/5 Power Cleans (BW)
Tracy Posey: 100 OHS (65)
Travel [...]

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Pistol Pete standard

Pistol Pete
200m Run
21 OHS (95/65)
12 Bar Facing Burpees
Rest 2 Minutes
200m Run
15 OHS (135/95)
9 Bar Facing Burpees
Rest 2 Minutes
200m Run
9 OHS (155/115)
6 Bar Facing Burpees
Travel WOD:
10-9-8-7-6-5-4-3-2-1
DB Thrusters
1-2-3-4-5-6-7-8-9-10
Burpees
Do 10 DB Thrusters and 1 Burpee
Do 9 DB Thrusters and 2 Burpees…etc…

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Snail Trail standard

Strength: Back Squat
5×4 @ 70%
Reps/Sets
5 Rounds:
1 Hang Power Clean+1 Power Clean+2 Push Press.
Heavy. No dropping the bar.
Rest 1 Minute.
WOD: Snail Trail
4 Rounds
1 Minute ME Wall Balls (20/14)
Rest 30 Seconds
1 Minute ME Box Jumps (20″)
Rest 30 Seconds
TRAVEL WOD:
Planks and Handstands
handstand 15 sec
rest 15 sec
plank 15 sec
rest 15 sec
handstand 30 sec
rest 30 sec
plank 30 sec
rest [...]

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Dirty Bird standard

Dirty Bird
One partner must be running 200m. Switch after every 200m.
100 Push-Ups
80 KB Swings (55#/35#)
100 Air Squats
60 Ring Dips
100 Sit-Ups
40 Pull-Ups
100 Double-Unders (200 Singles)
20 Burpees
TRAVEL WOD:
400m Run
50 Push-Ups
50 OHS (Towel)
50 Air Squats
50 Dips (Chair)
50 Sit-Ups
50 Burpees

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