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05/27/2016 wod

CrossFit Prototype , Integrated Martial Arts – CrossFit

Metcon: 1 round every 2 minutes.

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Warm-up (No Measure)

Walk the Dog

Pike Pass Through

PVC Lat Stretch

Wall Facing Slides & Back to Wall

10 plank push up

10 push ups

10 band pull aparts

Push Press (5 x 3 building starting at 70%)

Rocky Road (5 Rounds for reps)

30 DU (50 DU Rx+)

15 push ups

9 Shoulder to overhead ( 95 / 65 Rx ) ( 135 / 95 Rx + )

05/26/2016 WOD

CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

active hamstring

side lying windmill

hip opener

spiderman complex

inchworm w/ push up

2 rounds:

5 strict push ups

5 RDL

5 clean ext

5 power clean

5 front squat

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

05/24/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

walk the dog

pike pass through

rocking hip flexor

spider man complex

PVC Lat and front rack stretch

2 Rounds:

5 Inline lunges

10 Band Pull aparts

10 plank push ups

bulgarian split squat (4 x 6 each side (building))

Single Arm DB row (4 x 10 each side (building))

The Nutella Swirl (AMRAP – Reps)

10 min AMRAP

16 Front Rack Lunge (95/65 Rx) (135/95 Rx+)

12 T2B

sat


CrossFit Prototype , Integrated Martial Arts – CrossFit

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30’s (Time)

3rds for time with a partner

30 Strict Pull Up

30 Burpee Box Jumps

30 Squat Clean + Jerks (115/75)

30 min cap

05/13/2016 WOD

CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

Side lying windmills

Active hamstring

Rocking hip flexor

Pike pass through

Spider-Man

2 rds

5 strict push ups

10 KBS

20 hollow body rocks

Bench Press (3×10 (building; tempo count 4:1:1))

12 Minutes of 52 (AMRAP – Reps)

12 min AMRAP

7 toe to bar

15 push ups

30 KBS (53/35lb)

05/12/2016 WOD

CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

200m run

Walk the dog

Pike pass through

Active hamstring

Inchworm

Spider-Man

2 Rounds of:

SNATCH GRIP

-RDL

-DL

-Extension

-High pull

-Muscle snatch

10 front plate squats

Power Snatch + Hang Power snatch + High hang Snatch (4 x 1 building)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rest 5 mins

800m or CFP Lap or 1000 m row buy out not for time