"The 3-Mile Heart Attack - Part Deux"

WARM-UP:

*Active Stretch

*400m Run

w/ light bar -

*5 x Ball Slam

*5 x SDHP

*5 x BtN Push Press

*5 x OHS

*5 x Burpee-Tuck Jump

——————————-

“THE 3-MILE HEART ATTACK - Part Deux"

(new version of CC WOD from 10/21/2014)

SCORING SYSTEM for AMRAPs:

*No value rewarded for individual repetitions; value only rewarded for unbroken repetitions

< 5 unbroken reps = 0 points

5 unbroken reps = 1 point

10 unbroken reps = 3 points

15 unbroken reps = 6 points

20 unbroken reps = 10 points

25 unbroken reps = 15 points

30 unbroken reps = 21 points

*Be strategic! Don’t do extra reps. Example: 12 unbroken reps is only worth 3 points (so stop at 10 reps).

800m Run

-first AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Overhead Squat (c: 115/75, p: 95/65, f: 75/45)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Sumo Deadlift High Pull (c: 115/75, p: 95/65, f: 75/45)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Burpee (Rx+: alt. 1-Leg Burpee)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Behind-the-Neck Push Press (c: 115/75, p: 95/65, f: 75/45)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Ball Slam (30/20)

800m Run FOR TIME

SCORE = 

1. Total Points accumulated from all 5 AMRAPs
2. Time to Complete last 800m Run

"U Go/ I Go Up/ Down the Rope"

EQUIP: Bar (2 loads), SB (30/20), DB’s (c: 25/20, p: 20/15, f: 15/10), Rings, Pull-Up Bar, HSPU Set-Up, Rope

INDIV. EQUIP (Finisher): KB (AHAP)

WARM-UP:

*Active Stretch

*10 Burpee

*8 Pull-Up (goal: strict)

*6 HSPU

*400m Run/ Row

*2 Bear Complex (light barbell) 

—————

PARTNER WOD (Teams of 2):

55 Min. “U GO/ I GO” AMRAP -

*100 DB Plank Row (R+L = 1)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*90 DB Push Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*80 SB Russian Twist (R+L = 1)(30/20)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*70 Ring Row

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*60 Back Squat (c: 185/135, p: 135/95, f: 95/65)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*50 Slurpee (Slam Ball Burpee)(30/20)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*40 Pull-Up (c: C2B)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*30 Handstand Push-Up

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*20 Bear Complex (c: 135/95, p: 95/65, f: 65/35)

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

*10 Rounds of 200m Run

*4 Rope Climb (15’)(Non-working partner: Hollow Hold)

SCORE = Total Reps 

NOTE 1: It's most efficient to hold the active rest position while your partner is working.  Accept the challenge!! (Ex: Hold Bar Hang while partner does his/ her 1 Pull-Up; Hold DB Plank while partner does his/ her 1 rep of Plank Row; Hold Handstand while partner does his/ her 1 HSPU, etc.)

—————

FINISHER:

8 Min. AMRAP -

*2 x Turkish Get-Up (AHAP)

*4 x Reverse Burpee (Deck Squat-2-Handstand)(sub: Wall Walk Burpee)

(NOTE: 2 TGU = 1 ea. arm)

SCORE = a) Total Rounds + Reps AND b) Load

——————

"AMRAP-alooza"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), Pull-Up Bar, KB (c: 70/53, p: 53/35, f: 35/18), Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 Rounds w/ Unloaded Bar: Hang Power Snatch + Snatch Balance + OHS

*5 ea. KB Goblet Squat, Burpee, Ninja Jump

———————

WOD (Running Clock for 46:00):

A) 

12 Min. AMROIRAP -

2 Squat Snatch (c: 135/95, p: 95/65, f: 65/35)

2 “Body Blaster” (Burpee + Pull-Up + K2E)

4 Squat Snatch

4 Body Blaster

6 Squat Snatch

6 Body Blaster

…etc.

(increase reps by 2 each round until time is called)

-4 min. REST-

B1) 

6 Min. AMRAP -

6 Romanian Deadlift (c: 135/95, p: 95/65, f: 65/35)

3 Hang Power Clean

2 Push Jerk

-2 min. REST-

B2)

6 Min. AMRAP -

12 Front Rack Lunge (c: 135/95, p: 95/65, f: 65/35)

6 Evil Wheel

4 Wall Walk

-2 min. REST-

B3)

6 Min. AMRAP -

6 KB SDHP (c: 70/53, p: 53/35, f: 35/18)

3 KB Goblet Thruster

2 ea. arm KB Snatch

-2 min. REST-

B4)

6 Min. AMRAP -

12 Wall Ball (20/14)

6 Burpee

4 Ninja Jump (Rx+: alt. Ninja Jump Pistol)

SCORE = a) Total Reps from Part A, AND b) Sum of Rounds + Extra Reps over all 4 B WODs

"Light, Fast, & Furious"

EQUIP: Bar (95/65), KB (53/35), Plate (45/25)

WARM-UP:

*Active Stretch

*400m Run

*4 ea. x Hang Power Clean, S2OH, Front Squat

*5 x Burpee

*6 ea. x KB Swing, KB SDHP

—————

WOD: “Light, Fast & Furious”

10 Rounds For Time (70 min. cap) -

10 x 10m Shuttle Run

10 x KB Swing (53/35)

10 x KB Sumo Deadlift High Pull (53/35)

10 x alt. 1-arm KB Bent-Over Row (53/35)

10 x Hang Power Clean (95/65)

10 x Shoulder-2-Overhead (95/65)

10 x Front Squat (95/65) (mod: Back Squat)
10 x Chest-2-Barbell Push-Up

10 x Plate G2OH (45/25)

10 x OH Plate Lunge (45/25) 

—————

"Three's Company"

EQUIP: Bar (135/95), HSPU Set-Up, Pull-Up Bar, Wall Ball (20/14), Box (24/20)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 ea. 1-Leg Deck Squat (mod: descend 1-legged; ascend 2-legged)

*10 Pike Push-Up

*20 Handstand Shoulder Tap

*30 Reverse Lunge

-then:

*self-directed warm-up for Snatch

—————-

WOD (inspired by Gary)(60 min. cap):

“Three's Company” (Kelly, Mary, & Isabel):

5 Rounds For Time -

1 Round of “Kelly” (400m Run, 30 Box Jump (24/20), 30 Wall Ball (20/14))

2 Rounds of “Mary” (5 HS Push-Up, 10 alt. Pistol, 15 Pull-Up)

6 Snatch (135/95)(1/5 of "Isabel")

"Fun With ONE"

EQUIP: KB (c: 70/53, p: 53/35, f: 35/26), Bar (3 progressive loads)

WARM-UP:

*Active Stretch

*400m Run

*10 x Dive Bomber

*10 ea. x 1-Arm OH DB/KB Lunge (light weight)

*10 ea. x 1-Arm OH DB/KB Squat (light weight)

*3 Rounds of 1-Arm/ 1-Leg Burpee Complex

—————————

WOD (1 hour time cap):

“Fun With ONE”

BUY IN: 1 Mile Run

~no rest~

25 x 1-Arm KB Push Press - Right (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Arm KB Push Press - Left (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Leg Shoulder-2-Overhead - Right (c: 65/45, p: 55/35, f: 45/25)

25 x 1-Leg Shoulder-2-Overhead - Left (c: 65/45, p: 55/35, f: 45/25)

~no rest~

10 Rounds -

1 x 1-Leg Burpee - Right

1 x 1-Leg Burpee - Left

1 x 1-Arm Burpee - Right

1 x 1-Arm Burpee - Left

~no rest~

25 x 1-Arm KB Deadlift - Right (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Arm KB Deadlift - Left (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Leg Deadlift - Right (c: 95/65, p: 75/45, f: 65/35)

25 x 1-Leg Deadlift - Left (c: 95/65, p: 75/45, f: 65/35)

~no rest~

10 Rounds -

1 x 1-Leg Burpee - Right

1 x 1-Leg Burpee - Left

1 x 1-Arm Burpee - Right

1 x 1-Arm Burpee - Left

~no rest~

25 x 1-Arm KB Overhead Squat - Right (c: 70/53, p: 53/35, f: 35/26)

25 x 1-Arm KB Overhead Squat - Left (c: 70/53, p: 53/35, f: 35/26)

25 x OH Lunge - Right (c: 115/85, p: 95/65, f: 75/45)(sub: Front Rack Lunge)

25 x OH Lunge - Left (c: 115/85, p: 95/65, f: 75/45)

~no rest~

10 Rounds -

1 x 1-Leg Burpee - Right

1 x 1-Leg Burpee - Left

1 x 1-Arm Burpee - Right

1 x 1-Arm Burpee - Left

~no rest~

BUY OUT: 1-Hundred Double-Under (sub: 100 Lateral Bar Hop)

"Not-Quite-Right Nate" + Burpee Bonanza

EQUIP: Pull-Up Bar, Wall, KB, WB, SB, Bar (2 loads)

WARM-UP:

*Active Stretch

*400m Run/ Row

2 Rounds of “Cindy-ish"

*5 C2B Pull-Up

*10 Triangle Push-Up

*15 SB Goblet Squat

-then: self-directed WOD-specific movement warm-up

———-

WOD 1:

“Not-Quite-Right Nate”

20 Min. AMRAP -

*2 x Bar Muscle-Up (sub: 4 Burpee-Pull-Up)

*4 x Wall Walk

*8 x Hang KB Snatch (c: 70/53, p: 53/35, f: 35/26)(4xR + 4xL)

———-

WOD 2: (inspired by CrossFit S3 WOD (1-9-2015))

6 min. AMRAP -

20 Deadlift (c: 275/185, p: 225/155, f: 185/135)

400m Run

AMRAP IRT: Burpee

-2 min. REST-

6 min. AMRAP -

30 Thruster (c: 115/75, p: 95/65, f: 65/45)

400m Run

AMRAP IRT: Burpee

-2 min. REST-

6 min. AMRAP -

40 Wall Ball (20/14)

400m Run

AMRAP IRT: Burpee

-2 min. REST-

6 min. AMRAP -

50 Ball Slam (30/20)

400m Run

AMRAP IRT: Burpee

SCORE = Sum of Burpees

"Elizabeth" + Skill/ Strength Ladders

EQUIP: Box (20”), Pull-Up Bar, Bar (135/95 + multiple loads capability), Rings, Plate + Wall

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 Wall-Facing Squat

*5 ea. w/ light bar: Sots, Snatch Balance, Hang Power Snatch, OHS

*4 ea. w/ light bar: OH Step-Up, FR Step-Up, BR Step-Up

-demo/ attempt/ find appropriate mod for Handstand Step-Up

—————-

Part I: “Elizabeth”

21-15-9 x 

Power Clean (135/95)

Ring Dip

(15 min. cap)

—————-

Part II: (45:00 cap)

A)

10-8-6 ea. x

OH Step-Up (20”) (c: 65/45, p: 55/35, f: 45/15) (mod: OH Plate Step-Up (45/25))

Bulgarian Split Squat (20”) (c: 95/65, p: 75/55, f: 65/35)

Handstand Step-Up to plate (45/25) (mod: Plank/ Decline Pike Plank Step-Up to plate)

Back Rack Step-Up (20”) (c: 135/95, p: 115/75, f: 85/55)

B)

15-10-5 x

Sots Press (c: 65/45, p: 55/35, f: 45/15)

Snatch Balance (c: 95/65, p: 75/55, f: 65/35)

Hang Power Snatch (c: 115/75, p: 95/65, f: 75/45)

OHS (c: 135/95, p: 115/75, f: 85/55)

————-

FINISHER (optional):

30-20-10 x 

GHD Sit-Up

Knees-2-Elbows

V-Up

Windshield Wiper

"Cut It In Half...Again and Again"

EQUIP: Slam Ball (30/20), Pull-Up Bar, Barbell (c: 135/95, p: 95/65, f: 65/45), optional DB’s (25’s/20’s)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10e SB Goblet Squat, Ball Slam, Goblet Lunge

*20 Tuck Jump

*30 Handstand Shoulder Tap (mod: in plank)

———————-

60 Min. AMRAP -

BUY IN: 1600m Run

AMRAP In Remaining Time -

800m SB Run (30/20)

400m Backward Run

200m OH SB Toss

100m Side Plank Walk (R lead 50m there; L lead 50m back)

50m Broad Jump

25m Handstand Walk (sub: DB Bear Crawl)

15 Burpee Pull-Up

10 Double-Squat Thruster (c: 135/95, p: 95/65, f: 65/45)

5 ea. OH Barbell Lunge (c: 135/95, p: 95/65, f: 65/45)

(SET UP: 1 cone @ start, 1 cone @ 50m, 1 cone @ 25m)

"'Ryan,' 'Brian,' and the 'Conquering Lion'"

EQUIP: Rings/ M-Up Station, 12” Burpee Target, Rope, Bar (2 loads: 185/135 & 135/95), Box (24/20)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x Strict Pull-Up

*5 x Hand-Release Burpee Pull-Up

*5 x Ring Dip

*5 x Clean & Jerk (working up to WOD weight)

*5 x Back Squat (working up to WOD weight)

—————

“Ryan”

5 Rounds For Time -

7 Muscle-Up (sub1: Bar M-Up, sub2: 7 x 3 C2B Pull-Up + 4 Ring Dip)

21 Burpee (12 inch jump)

~2 min. rest b/w WODS~

“Brian”

3 Rounds For Time -

5 Rope Climb (15')

25 Back Squat (185/135)

~2 min. rest b/w WODS~

“Conquering Lion” (CrossFit 609)

15 Min AMRAP -

3 Clean & Jerk (135/95)

6 Hand-Release Push-Up

9 Box Jump (24/20)

————

5000m Obstacle Course

WARM-UP:

*Active Stretch

*200m Run + 200 Jump Rope (some singles, some doubles)

*10 x Air Squat

*10 x Lunge

*5 x Burpee

*5 x Push Press 

*5 x Snatch Pull (light BB)

*5 x Hang Power Snatch (light BB)

*5 x OHS (light BB)

-self-directed warm-up for Snatch (work up to WOD weight)

———

WOD 1:

14 Min. EMOM (West Coast S&C 1/2/2015) -

*2 x Snatch (c:135/95, p: 95/65, f: 65/35)(c: Squat Snatch)

*20 x Double-Under (sub: Lat Bar Hop)

———

WOD 2:

For Time -

50-40-30-20-10 Push Press (c: 75/55, p: 65/45, f: 45/25)

Run 200m to 400m turn-around

50-40-30-20-10 Air Squat

Run 400m to 800m turn-around

50-40-30-30-10 Lunge Jump

Run 400m back to gym

25-20-15-10-5 Burpee-Tuck Jump

WOD 2 Instructions:

*Run WOD 2 as an “obstacle course,” which each athlete runs through 5 times.  The reps assigned for each movement at each station decrease with each subsequent round.

-ROUND 1: 50 Push Press, run to the 400m turn-around, 50 Air Squat, run to the 800m turn-around, 50 Lunge Jump, run back to the gym, 25 Burpee-Tuck Jump

-ROUND 2: 40 Push Press, run to the 400m turn-around, 40 Air Squat, run to the 800m turn-around, 40 Lunge Jump, run back to the gym, 20 Burpee-Tuck Jump

…etc.

*Upon completion of WOD 2, each athlete will have run 5000m!!

"Ham-dinger"

EQUIP: Bar (135/95)&(245/165), Pull-Up Bar, Rower, Box (24/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x ea. movement from “Hammer” (work up to WOD weight)

This One’s A “Ham-dinger”

RULES: 

*Athletes may work their way through WODs A, B, & C in any order desired.

*20 minute cap per WOD.

*Early finishers may NOT move onto the next WOD until at least the 15 minute mark for each WOD.

-WHY?: People working at peak intensity may finish well before the 15:00 mark, but they will need rest between WODs in order to maintain that kind of intensity.  On the other hand, slower workers will need to move on by the 20:00 mark in order to touch upon each of the 3 WODs.

WOD A:

“Hammer” (Hero WOD)

5 Rounds For Time -

*5 x Power Clean (135/95)

*10 x Front Squat (135/95)

*5 x Jerk (135/95)

*20 x Pull-Up

-90 sec. REST b/w rounds-

WOD B:

“Ham” (CrossFit Cadre - 1/21/2014)

For Time -

*500m Row

*5 x Squat Clean & Jerk (135/95)

*25 x Push-Up

*5 x Squat Clean & Jerk (135/95)

*25 x V-Up (modified from Sit-Ups (as written in original WOD))

*5 x Squat Clean & Jerk (135/95)

*25 x Toes-2-Bar (modified from Pull-Ups (as written in original WOD))

*5 x Squat Clean & Jerk (135/95)

*25 x Box Jump (24/20)

*5 x Squat Clean & Jerk (135/95)

*500m Row

WOD C:

“Ham Sandwich” (CrossFit Destin - 6/9/2014)

For Time -

*50 x Wall Ball (20/14)

*25 x Deadlift (245/165)

*50 x Wall Ball (20/14)

     -EMOM: 5 x Burpee until all above reps are completed