Row 1000m

60 Walking lunge steps

50 Kb Swings 53/35

40 Box jump overs 24/20

30 Goblet squats 53/35

20 Slam balls 50/30

Row 1000m

Block Strength/Open Wrap

Set aside 15-20 minutes to work on mobility drills. Check out Kelly Starrett’s suggestions for these three movements – when he originally prepared this for Open 12.4.
You should also check out Carl Paoli’s Movement Efficiency Suggestions for these three movements.

Perform 10-12 minutes of Dynamic Range of Motion and Activation Drills of your choice, and then…
One or Two Rounds (depending on your muscle-up proficiency) at “Game Speed” of:
1 Muscle-Up
5 Wall Ball Shots
10 Double-Unders

A) 6min Core Wod

40 Russian twists

20 Wall ball Sit-ups

10 Hanging leg raise/Scale Hanging knee tuck

1min Plank hold

-Rest 2min-

16min Amrap

15 Double-unders

10 Ring Push-ups

10 Sdlhp 70/53

5 Hand release burpees

Odd Rounds: Run 200m

Even Rounds: Run 100m w/kb

Block Strength

90sec

Max reps Should to Overhead 135/96

-Rest 30sec-

3min Amrap

7 Wall ball shots 20/14

7 Power cleans 135/95

-Rest 2min-

*After each round shed 10lb

Skill:Back squat 8/8/4/4/2/2

Block Strength

Six sets of:
Squat clean x 1-2 reps
Rest as needed
Build over the course of the six sets. This doesn’t need to be anything close to a PR, just build until it feels adequately heavy for today.

8 Pistols (alt) Scale: 12 Air squats

6 Front squats 125/85

8 Hspu

6 Squat snatch 125/85 (scale power snatch)

8 Toes 2 rings Scale 12 Sit-ups

Skill: Snatch grip press 4/4/4/4/4

Block Strength

For max reps/calories:
4 minutes of Rowing (for calories)
3 minutes of Wall Ball Shots (30/20 lb)
2 minutes of Muscle-Ups
1 Minute of Ground to Overhead (135/95 lbs)

Two sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds

3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Block Strength

Sotts Press x 5 reps
Handstand Walk x 10-15 Meters
L-Sit x 45 seconds

Every two minutes, for 20 minutes (10 sets):
2 Power Cleans + 1 Split Jerk
(pause for 2 seconds in the receiving position of your split jerk)
Build over the course of the 10 sets to something heavy for today.

Three sets of:
Clean-Grip Halting Deadlift x 3 reps @ 4131
(use straps if possible)
Rest as needed

Run 400m

67 Air squats

100m Farmers carry (45)

4 Rounds

6 Hang power snatch (85/55)

6 Burpees

Run 400m

34 Push press (85/55)

100m Farmer carry (45)

11 Wall ball shots 20/14

9 Pull-ups

11 Deadlifts 165/115

40ft Walking lunge w/med ball 20/14

Sprint 100m w/med ball

-Rest 1min-

Block Strengh/Open Prep

ocused Mobility Work…lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

90 seconds of Row @ 75-80%
90 seconds of Row @ 80-85%
90 seconds of Row @ 85-90%
90 seconds of Row @ 80-85%
and then….
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
3 Overhead Squats (95/65 lbs)
3 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups

7 Shoulder 2 Overhead 95/65

14 Double-unders (50 singles)

7 Front squats 95/65

14 Sit-ups

*Every 2min 3 slam balls 50/40

Skill: Power clean+2 Split jerk (5 sets)

Block Strength/Recovery day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Run 300m

3 Rounds

5 Box jumps 30/24

1 Squat clean 225/145

5 Ring dips

Skill: Snatch balance 4/4/4/4/4

Block Strength

Two sets for times:
30 Calories of Rowing
Rest 4 minutes
Treat these as time trials and note your times in case a row for calories appears in the Open.

Three sets of:
Pinch-Grip Farmer’s Walk x 50 Meters
Rest as needed
L-Sit x 30-45 seconds
Rest as needed

3 Rounds

Overhead plate carry (45)

2 Rope climbs (scale 6 pull-ups)

20 One legged squats (set of 5)

2 Rope climbs (scale 6 pull-ups)

20 KB Swings 70/44

Then

30 Hspu

Core Tabata: Plank-ups/Hollow rocks

Block Strength

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%

Every 90 seconds for 12 minutes (8 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90