CrossFit 3039 - HYDRA MOVEMENT

WOD May 1st 2015

4/30/2015

AMRAP 10 mins:
Hollow Body Holds, Front Supports and Shoulder Stands L Sit Hold : 4x 30 secs

Shoulder Stand To Bent Arm Planches : 4x5

Qdrs : 3x5

AMRAP 10 mins:
Complete as many rounds as possible in 10 mins of: Handstand Hold (Facing Wall), 20 secs Hollow Hold, 20 secs

WOD April 30, 2015

4/29/2015

Warm Up
Tall Snatch 3-3-3-3-3-3-3

Strength
Back Rack Bulgarian Split Squat : 4x5 at 40% 1RM (Back Squat)

MetCon
Chipper For time:
Row, 500 m
Run, 400 m
30 Burpee Pull Ups
20 Double Unders
10 Box Jumps, 24/20 in
20 Double Unders
30 Burpee Pull Ups
Row, 400 m
Run, 500 m

WOD April 29, 2015

4/28/2015

Warm Up
Scapula Push Ups : 3x10, rest 30 secs
Forearm Smash With Barbells : 3x10

Complete individually as 2 Teams 3 RFT:
Row x 20calories, 10 x Push-ups, 20 x Air Squats and 10 x Ring Rows

Strength
Strict Pull-ups : 4x8, rest 1:30
Weighted Strict Ring Dip W/ 3sPause : 5-5-5-5

Cool Down
Every 1 min for 14 mins, alternating between: Bear Walk, 20 m 14 Barbell Glute Ham Bridges, 60/40 kg

WOD April 28, 2015

4/27/2015

Sots Press 5-5-5
Snatch : 3 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 90%, 3 @ 70%
Back Squat : 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%, 5 @ 70%
Harop Curls : 4x Max Rep

WOD April 25, 2015

4/27/2015

Sots Press 5-5-5
Power Snatch : 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%
3 Clean Pulls + Clean : 3x1 at 75% 1RM
Behind The Neck Push Press + Snatch Balance + Overhead Squat 1-1-1-1

WOD April 27, 2015

4/26/2015

Warm Up:
Cuban Rotation : 3x5
Strength:
Deadlifts 5-5-5-5-5 @75% (Alternate with)
Retracted Hangs 3-3-3-3-3 @5s holds
MetCon:
"FGB Style" -
3 rounds, 1 min per station, of:
Burpee (Bar Facing)
Sit Up
Air Squat
Ring Rows
Rest

WOD April 24, 2015

4/23/2015

3x RFT: Front Body Line Drills and Hollow Body Holds
Wrist Flexion : 10-10, rest 20 secs
3x RFT: Pike Handstand Box Holds and Arch Into Boxes
5x RFT: Handstand Hold (Facing Wall)s and Passive Hangs
METCON - TABATA SETS - 16min
Hollow Holds, Ring Rows, Air Squats and Push-ups : 8 x 20 secs / 10 secs

WOD April 23, 2015

4/22/2015

Warm Up
"Death By" - Bear Walks and Burpees : 1 rep + 1 rep / 1 min

Strength & Power
Power Clean : 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 75%
Front Squat : 4x3 at 75% 1RM

4 rounds for time of:
Run, 400 m
50 Air Squats

WOD April 22, 2015

4/21/2015

FT: 500 m; 3x Pull-ups, Push-ups and Squats
Strength Ring Rollouts : 3x10
Strength Pistols (Alternating Legs)s : 3x10
Strength & Power Run : 50/50/100/100/50/50/400 m at 75%, rest 2 mins

WOD April 21, 2015

4/20/2015

Warm Up Sots Press 5-5-5
Strength & Power Snatch : 3 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 90%, 3 @ 70%
Strength Back Squat : 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%, 5 @ 70%
Weigh In Weigh In
Cool Down Harop Curls : 4x Max Rep