Thursday, August 12, 2010

Garage Games Week Prep

Monday

3 rounds for time
400 meter run
20 wallballs
5 muscle ups


Tuesday

14 minute AMRAP
2 rope climbs
7 burpees
14 kb swings 1.5pood

Wednesday

12 minute AMRAP
10 box jumps 20inch
20 double unders
200 meter run

Thursday

hip mobility drills
pnf stretching
shoulder dislocators
foam rolling
ice baths

anything to help you recover

Friday

Anything to help you recover

hip mobility drills
pnfp stretching
shoulder dislocators
foam rolling
ice baths

Saturday
Garage Games

Open Men

WOD

  • 800m
  • Pull ups x 20 OR Jumping (from the ground) pull ups x 40
    • eliminate 2 – 8 left
  • burpee x 30
  • situps x 50
    • eliminate 2 – 6 left
  • 95# cleans x 15 (anyhow)
    • eliminate 2 – 4 left
  • box jumps/steps 19 inch x 40
    • eliminate 2 – 2 left
  • 400m
    • eliminate 1 – 1 left -winner

WOD

  • 95# ground to over head x 20
  • DL – 1x 135#, 185#, as many as you can 225# touch and goes
    • eliminate 2 – 8 left
  • HSPU (to 2 abmats) x 15 (kipping is allowed)
  • 400#s of Wall Ball 10ft mark (chose your ball)
    • Eliminate 2 – 6 left
  • 100ft 15# plate overhead lunges
    • eliminate 2 – 4 left
  • 150 x Double Unders OR 600 Singles
    • eliminate 2 – 2 left
  • Rope Climb x 2
    • eliminate 1 – 1 left

WOD

  • 400m 40# sand bag carry
  • 50 push-ups
    • eliminate 2 – 8 left
  • 100 squats
  • 35# KB swings x 60
    • eliminate 2 – 6 left
  • 200m sprint
  • Muscle Ups x 5 OR 15 x(ring pull ups & Ring dips)
    • eliminate 2 – 4 left
  • 185# DL x 30
    • eliminate 2 – 2 left
  • 1000m row
    • eliminate 1 – 1 left




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