Green Army Comp WOD

Friday July 29

If you missed last night(Thursday July 28th) make up for it today:

find your 1rm on Squat, Press and Deadlift. Add them all up for your Crossfit Total

 

Today:

 

Skill: Strict muscle up progression and handstand holds

 

WOD:

2 muscle ups

4 toes to bar

6 bar facing burpees

8 power Snatch

3x4 minute rounds

1 minute break between rounds.

 

then accumulate 90 seconds of working time on each of the following.

plank with hands on rings

pullups

L hang

pushups

bent arm hang

situps

bridge

 

if you come down from your plank, or let go of the bar, the clock stops. Complete as many sets as you need to to accumulate 90 seconds of each. 

 

 

 

Tuesday July 26

400m run followed by 3 rounds of:

5 Cartwheels (substitute kicks to handstand if you haven't done cartwheels before)

7 wall ball

9 KB swing

 

Hang Clean Pull 4x6

Weighted Pullup 5-3-3-2-2-1-1

 

5 man makers

10 chest to bar pullups

300m run

1 minute rest

5 rounds

 

 

Monday July 25

5 burpee broad jumps

7 knees to elbows

9 ring dips

5 rounds

 

Deadlift: work up to 3rm in 10 minutes

 

Double unders 50-40-30-20-10-20-30-40 

3 deadlift between each set of DU (80-90% of 3rm)

 

Saturday July 23

1000m row then 3 rounds of:

5 bridge ups (if you lack the flexibility to do a bridge up, put plates under your feet)

5 inchworms

10 hollow rocks

10 supermans

 

Split Squat 4x5 (each leg) 

Also known as "The Bulgarian Squat". This is a single leg  split squat with one foot up on a box or bench behind you. The bar should be in regular back squat position. Take as many warmup sets as you need to find your balance throughout the movement. Then add weight and complete your 4 working sets.

GHR 3x8 (weighted if you can)

 

5 sets of 3:00 AMRAP:

5 Burpees

7 Box Jumps 

9 Power Cleans 135/95

Rest 1:00 between sets

 

 

Friday July 22

5 kicks to handsand

10 kb snatch Left

10 kb snatch R

3 rounds

 

Jerk (Squat Style) 2-2-2-2-2-2-2

Here is one of the best OLY lifters of all time, Pyrros Dimas. He won three consecutive Olympic gold medals and one bronze before leaving his shoes on the platform and retiring in 2004. He doesn't split jerk. He also has the best post lift celebrations. Does any one else get goosebumps when that video changes to profile view, Dimas locks it out and the crowd goes crazy?

 

1 Skin the cat

1 hips to rings pullup

2 skin the cats

2 hips to rings pullup

3 skin the cats

3 hips to rings pullups

4

4

5

5

keep climbing the ladder for 12 minutes. 3 HSPU everytime you let go of the rings. your welcome Cindy

 

 

Tuesday July 19

5 medball squat cleans

5 candle sticks

5 kick to handstands

5 burpees

3 rounds

 

Snatch Grip Deadlift 5x8

Snatch Grip kipping Pullups 3x15

 

400m run

20 Burpee box jumps

20 wall ball

AMRAP 20min

 

 

Monday July 18

10 sledge hammer strikes left

10 sledge hammer strikes right

10 wall balls

3 rounds

 

Squat clean 8x2

 

21-15-9

Power Clean and Jerk 95/135

Pullups

 

Saturday July 16

Tabata mashup 

20 sec on 10 sec rotate

wall ball 

kb swings

box jumps

skipping 

 

Strength

Squat 1RM

Press 1RM

 

Heavyweight Fight Gone Bad

same movements a times as normal FGB but add weight any way want: wear a weight vest, heavier bars, carry dumbells while you box jump, place a small child on your back (ask Philsy for instructions on this one)

 

 

 

Friday July 15

1 min of du's followed by 10 ring dips. 30 sec rest 

1 min of du's followed by 5 false grip ring pull ups. 30 sec rest

x 2 

 

Max rep weighted GHD situp x4 (use vest or weight)

Max Rep unbroken Toes to bar x 4

Max Rep Floor Wipers x 4

Max Plank hold x 4

 

 

5 HSPU 

10 Deadlift 125/185

15 pull ups

250 m row

7Rounds

 

Tuesday July 11

30second dip hold (in the bottom with active shoulders)

30 second L sit

5 bridge ups

5 V ups

3 rounds

 

Power Snatch 6x3

 

Use a 16 minute running clock and complete the following

max box jumps in 1 minute

max muscle ups in 2 minutes

max row in 3 minutes

max double unders in 4 minutes

max row in 3 minutes

max muscle ups in 2 minutes

max box jumps in 1 minute

 

Each rep is worth 1 point except for muscle ups which are 2. Count calories on the row.