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7/27/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Back Squat (3×4 @80% across; + 1×8 @75% of weight)

Put 1×8 in notes

Pro 1 v. 4 (3 Rounds for time)

21 min EMOM

10 Cal row

12 Burpees

14 KBS (53/35lb) (70/44lb Rx+)

*Put time avg for each exercise as score. Compare to last week, goal is to stay consistent. This is the last week of this progressive WOD

7/25/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Kyle (Time)

7 rounds for time

14-9-6

WBS (20lb/ 14lb)

KB Swings (70lb/44lb)

Power cleans (Bw men/ 3/4 BW women)

1005m row/run buy in

1005m row/run buy out

R.I.P Kyle Warren 8/29/10

7/24/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Sumo Deadlift (3×5 (build each set))

Touch and Go (5 Rounds for reps)

2 min AMRAP/ 1 min Rest x 5

12 WBS (20/14lb)

6 DL (225/135lb)

7/23/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Bench Press (3×8 (building each set); last set heaviest)

RDL (3×6; slow and controlled; build each set)

Body Weight Buddies (Time)

10-1

Push Up (strict for Rx; no worming)

Pistol Squat (total not each leg; alternate legs)- Scale to side step up; can do 5 in a row on 1 side and 5 on the other

Box Jump (24/20in)

7/22/15 WOD


CrossFit Prototype – CrossFit

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Metcon (2 Rounds for reps)

8 min EMOM:

1A 5-10 HSPU or :30 Hold on wall (Scaling back further would be Pike/Yoga Push up/Strict push up; same rep scheme)-Can Kip or Strict HSPU

1B 15 Ring Rows (Rx+ 3-6 MU)

Chase the Bar (Time)

2 RFT:

800m run

40 T2B (volume can be scaled; recommend breaking to less time under tension hanging)

15 min cap

Buy out:

3 rds

100 ft Double front rack KB carry

1 min Long lever plank hold

30 hollow body rocks

7/21/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Split Jerk (5×2 (building; focus on technique and pattern))

Take bar from floor

Savagery (AMRAP – Rounds)

EMOM

3 Push Press (95/65lb Rx) (135/95lb Rx+)

3 Thrusters (95/65lb Rx) (135/95lb Rx+)

30 DU (might need to scale to get under cap)

*Continue until you can’t get work done under 1 min; looking for minimum of 5 rounds (if you can’t get it done in that time, do 5 rounds for time)