CrossFit East Cobb

Friday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

As a two person buddy team, perform the following movements with only one partner working at a time:

50 burpee box jumps (20 inch)

50 medicine ball cleans (20/14)

50 toes to bar

50  tire flips

400 meter sled drag (180/135) (both people pulling)

Then:

Each partner does 50 double unders while the other partner holds a plank

Then, as an individual:

400 meter barbell carry on your back (175/115)

Each time you put the barbell down results in a 2 squat clean penalty assessed at the end of the WOD.

Post team event time and total time to white board.

Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>=10 pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5x5

30 straight leg deadlifts at 50% of your 5RM

WOD:

Run 1 mile AFAHP

Then:

21-15-9

Deadlifts (225/155)

Supine ring pull ups

Wall balls (20/14)

For time.

Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 pass throughs with pvc pipe with 5 lunges per leg

10 push ups

10 back extensions

50 foot bear crawl

Strength:

Bench press 5x5

WOD:

Hand release push ups

GHD sit ups

Dips

Burpees

Round 1:  2 minutes of work per station with a 30 second break after each round.

Round 2:  1 minute of work per station with a 15 second break after each round.

Keep a running count of total reps.

Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch

10 squats

10 spider crawls

5 pistols per side

10 second L sit

Strength:

Back squats 5x5

30 good mornings (45/25)

WOD:

5 front squats (135/95)

10 box jumps (24/20)

5 knees to elbows

Run 250 meters

6 rounds for time

Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 V ups

10 back extensions

10 squats

Strength:

Shoulder press 5x5

Power cleans 5x5

WOD:

5 ground to overhead (155/115)

10 chest to bar pull ups

20 double unders

AMRAP 15 minutes

Sunday

Rest day.

Saturday

Rest day or make up one of the past five WODs.

Jason completed a 32 mile trail run in preparation for the Pinhoti 100 on 5-6NOV.

Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

As a two person team, with only one person working at a time, complete the following:

100 pull ups

100 true push ups

100 wall balls (20/12)

100 box jumps (20 inch)

Then:

500 meter stretcher carry (180/135)

500 meter run with bumper plate (45/25)

For time.

 

Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 kettle bell swings (35/25)

10 toes to bar

10 good mornings

10 squats

Strength:

Power cleans 5x5

WOD:

3 ground to overhead (185/120)

6 burpee pull ups

9 kettle bell swings (53/35)

12 GHD sit ups

1 trip down the monkey bars

AMRAP 15 minutes

Then: 10 Turkish Get Ups per side (45/25)

Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Bench press 5x5

30 dips

WOD:

25 push ups

25 double unders

25 jumping lunges(12.5 per side)

Run 250 meters

AMRAP 20 minutes