Wednesday’s WOD

BootCamp WOD:

For time 20 min time cap:
50 Double Unders
15 Burpees
Med Ball Run, 20/14 lbs, 400 m
40 Double Unders
15 Burpees
Med Ball Run, 20/14 lbs, 400 m
30 Double Unders
15 Burpees
Med Ball Run, 20/14 lbs, 400 m
20 Double Unders
15 Burpees
Medicine Ball Run, 20/14 lbs, 400 m
10 Double Unders
15 Burpees
Medicine Ball Run, 20/14 lbs, 400 m

CrossFit WOD:

Warm-up:

unnamed

75 CAL Row MAX EFFORT ( NLI athletes recommended)

or

800 M Run

BBG

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

50′ Front Rack Walking Lunges 95/65#
15 Deficit HSPU 6/4″
30 OHS 95/65#
12 Deficit HSPU 6/4″
24 OHS 95/65#
9 Deficit HSPU 6/4″
18 OHS 95/65#
50′ Front Rack Walking Lunges 95/65#

NLI ATHLETES EXTRA WORK:

Event #2
Take the Field


Time cap: 3 minutes

3.2.1…. go

Start with athlete laying on the field in a prone position
Throw football #1 for max distance
then
Run 5yd out and back, sprawl
Run 10yd out and back, sprawl
Run 15yd out and back, sprawl
then
Sled push 20yds out and back
then
20yd hurdles run out
Sprint 30yds back to start line
Throw football #2 for max distance

Sled push weights:
D1 Men/Women – 180#/ 90#
D2 Men/Women – 140#/ 50#
D3 Men/Women – 140#/ 50#

Notes:

The athlete may start running the course as soon as they release the football
On the sprawl, the athletes head and hands must be behind the start line.  if they are not, the athlete will be called back to repeat the sprawl
When running out to the 5yd,10yd, 15yd line the athlete must touch the ground with both hands behind the yard marker
The athlete must push the prowler out on the high handles and push back to start line with the low handles.
*******There will be a penalty for knocking the hurdles over. 5 sec penalty for each hurdle knocked over*********
Athletes must attempt to get over the hurdles. Not going over the hurdles will result in disqualification for that event.

 

Advance WOD:

BBG

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

50′ Front Rack Walking Lunges 95/65#
15 Deficit HSPU 6/4″
30 OHS 95/65#
12 Deficit HSPU 6/4″
24 OHS 95/65#
9 Deficit HSPU 6/4″
18 OHS 95/65#
50′ Front Rack Walking Lunges 95/65#

 

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