Monday

2013 Integrity's Revenge - WOD #1 - All Divisions

For time:

10 ground-to-overhead
10 shoulder-to-overhead
Sprint 100m
20 ground-to-overhead
20 shoulder-to-overhead
Sprint 100m
30 ground-to-overhead
30 shoulder-to-overhead
Sprint 100m
40 ground-to-overhead
40 shoulder-to-overhead

All divisions: 95lb/65lb

Score: Time (if time cap is met, each rep will be 1 second added to the score)
Time Cap: TBA - to be announced leading up to the event

-Shoulder-to-overhead MUST come from the front rack
-The sprint (or buddy carry) down is 1 rep
-The sprint (or buddy carry) back is 1 rep
-Athletes will start on numbered 'spot'
-Workout is complete when last shoulder-to-overhead is finished and the athlete advances to stand on the numbered 'spot'.
-Time stops when the athlete advances to stand on the numbered 'spot' (this is 1 rep)
-There are 207 total reps in this workout

--Teams--
One person working at a time on the barbell.
Will perform buddy carry instead of sprint.
May buddy carry anyway, just as long the teammate is being carried.
Teammate who starts the buddy carry, must finish the buddy carry.

Funday

WOD: In Teams of 2 complete the following for time

200m Buddy Carry

100 Squats

100 Burpees

100 KB Swings (American, 53/35)

200m Buddy Carry

*Both team members can be working at the same time. However, only 1 KB per team. You must complete the movements in order. Partition the reps and carries, between team members, however you wish. 

Thursday

WOD: As many rounds as possible in 12 min of

• 12 Toes-to-Bar
• 24 Double Unders
• 200m Run

Wednesday

WOD: Focus on speed out of the bottom of the SQUAT

• 1 1/4 Back Squats ~ 3,3,3,3
• Back Squats ~ 2,2,2,2

***It doesn't matter how much weight you have on the bar, if you don't have full range of motion.**

Tuesday

WOD:  5 Rounds for Time

• 10 Pull-Ups
• 10 Burpees
• 10 Hollow Rocks
• 10 KB Swings (70/53)

Man-UP Monday

Today we will work on efficiency with the Deadlift in preparation for the First Responder Games. The key is to FOCUS on maintaining proper form and technique throughout the short intense effort. If you get lazy & compromise positioning, while trying to rush to get as many reps as possible, it could/will lead to an injury (typically lower back) and hinder your efforts on the events/movements that follow. 

WOD: First Responder Games Event #2

• Deadlift - Max Reps in 1:00 - (185, 155, 95*)
• 1:00 Rest
• Box-Overs - Max Reps in 1:00 - 20"
• 1:00 Rest
• ZigZag Sprint

The Not-So-Evils of High Rep Weightlifting