WOD Wednesday November 27, 2013

MOBILITY: Foot Smash

SKILL/STRENGTH:  Mobility 10 min

WOD:  CrossFit Plainfield Virtuosity WOD 2 (CrossFit Open 12.2)

10 min AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlift (115/75)

15 Box Jumps (24/20)

Level B:

10 min AMRAP 

5 Shoulder to Overhead (95/55)

10 Deadlift (95/55)

15 Box Jumps (24/20)

Level C:

10 min AMRAP

5 Shoulder to Overhead (65/35)

10 Deadlift (65/35)

15 Box Jumps (20/16)

WOD Tuesday November 26, 2013

MOBILITY:  Adductor Barbell Smash 

SKILL/STRENGTH:  Floor Press  10 (bar) 7 (40%) 3(60%) 3(70%) 3+(80%)

WOD:  "Tabatas"

8 rounds 20 sec on 10 sec off:

Mountain climbers

Row for calories

KBS (55/35)

Sledge Hits

Score is lowest number of the 8 rounds for each exercise.

WOD Monday November 25, 2013

MOBILITY:  Banded hip flexor- 4 way opener

SKILL/STRENGTH:  OHS 10 (bar)- 7(40%)-3(60%)-3(70%)-3+(80%)  E2MOM

WOD:  

30 OHS (105/75)

30 TTB

20 Snatch (105/75)

20 TTB

10 Squat Snatch (105/75)

10 TTB

WOD Friday November 22, 2013

MOBILITY: Foot Smash on ball

SKILL:  goat 10 min

WOD: “CrossFit Plainfield Virtuosity Round 1” “CrossFit Open 13.3”

12 min AMRAP

RX:

150 wall balls (20-10’, 14-9’), 90 double unders, 30 muscle ups

Level B:

150 wall balls (14-10’, 10-9’), 270 singles, 60 pull ups (banded) 60 dips (banded)

Level C:

150 wall balls (14-9’, 10-8’), 180 singles, 30 ring rows, 30 box dips

Whichever level you choose, this is the level you will stick with for the 5 weeks, even if you can do some of the skills, you must do a level where you are capable of all the movements.  

WOD Thursday November 21, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH: Hold Bottom of Squat for 10 min (in the low bottom)

WOD:  18 min EMOM

5 Dips

5 Hollow Rock

5 Superman

WOD Wednesday November 20, 2013

MOBILITY:  Trap Smash 

SKILL/STRENGTH: 10 min EMOM

Even:  3 Hip to Bar attempt (use core, keep feet together)

Odd:  5 Strict Pull Ups

WOD: 3 Rounds

1 min max Thrusters (95/65)

1 min max PullUps 

Rest 1 min

CASHOUT:  100 double unders for time

WOD Tuesday November 19, 2013

MOBILITY:  Banded Hamstring- Laying down

SKILL/STRENGTH:  7 min AMRAP w/ partner Back Squat ladder (135/95)

WOD:  30 min Round Robin 500 m alternating row w/ parnter

Score is total distance rowed