2 Rounds
200m Run
10 Hollow Rocks
10 V-Ups
Then,
2 Rounds
10 Scap Pull Ups
10 Gymnastic Kips

Last week of Games Wods. Remember to show up, there are scaling options for everyone.

CFG Event 10 – Run Toe to Bar Affiliate Rx Version
For time:
30 toes-to-bars
1.5-mile run
25 toes-to-bars
1-mile run
20 toes-to-bars
Run 100m (because they had to run to a finish line at the games
Time cap 35 min.

Affiliate Scaled
For time:
25 Knee Raises or Sit Ups
1-mile run (or shorter)
20 Knee Raises or Sit Ups
1-mile run
15 Knee Raises or Sit Ups
then,
Run 100m
Time cap: 35 min.

With a partner complete the work below. 5 minutes rest between pieces
For time:
22 Handstand Push-ups
2 rope climbs or 6 pulls- split evenly
22 Power Cleans, 185/135
2 rope climbs or 6 pulls
22 Front Squats, 185/135
2 rope climbs or 6 pulls
22 Push Jerks, 185/135

For time:
22 Handstand Push-ups
2 rope climbs
22 Power Cleans, 155/105
2 rope climbs
22 Front Squats, 155/105
2 rope climbs
22 Push Jerks, 155/105

For time:
22 Handstand Push-ups
2 rope climbs
22 Power Cleans, 135/95
2 rope climbs
22 Front Squats, 135/95
2 rope climbs
22 Push Jerks, 135/95

*Rest 5 minutes between workouts

Back to machines,
In teams of 2
Row 2000m on a skier. Every 500m, no matter how you split the meters, Run 400m together. Also start with a 400m run together

Then
Ski 2000m meter the same way

9am Wod.
We are going to try to hit some hero wods on Saturdays for a few weeks

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.

He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.

First posted Dec. 19, 2007

20 A-Frame Toe Touches
20 Spiderman Lunges
Then,
2 Rounds
10/7 AAB SPRINT
8 Bar Facing Burpees
Rest 2:00 between rounds

**Do not skip today if you don’t have handstand walks, there are plenty of other options for wod 1
**take a few reps to build up to your snatch weight but don’t over do it. Save your shoulders.
**There are a few options not listed for the handstand walk that don’t fall into any category very well. You could do
3 rounds
10 Burpees
15 Handstand push ups

Affiliate RX version
CFG Event 8 – Handstand Walk
For time:
Navigate the 150′ Handstand Walking Course
Time cap: 5 min.
Rest 5 Minutes

CFG Event 9 – Bike Snatch
21-15-9:
Bike Calories
Power Snatch 105/75lbs
Time cap: 8 min.

_____________________________________________________________________________

Affiliate Intermediate Version
CFG Event 8 – Handstand Walk
For time:
150′ Handstand Walk

Time cap: 5 min.

Rest 5 Mintues

CFG Event 9 – Bike Snatch
21-15-9:
Bike Calories
Power Snatch 75/55lbs
Time cap: 8 min.


_______________________________________________________________________________

Version 3

3 Rounds
10 Burpees
100′ Bear Crawl (if you have HSPU you could 15 per round)
Time cap: 5 min.

Then,
CFG Event 9 – Bike Snatch
21-15-9
Bike Calories
Power Snatch lighter weight or Kettlebell Swing 53/35lbs Time cap: 8 min.

Set up a 50′ HS Walking Lane. At the 16.75′ (16 feet, 8″ mark) and 33.5′ (33 feet, 6″ mark) of the HS walk lane place a 45lb plate. On either side of the 45lb plate, place a 25lb plate to create two sets of stairs. When set up correctly there will be two sets of stairs per trip, athletes will walk up and down two sets of stairs per 50′ trip. There should be roughly 15’ of flat ground from the start line to the first set of stairs, between the two sets of stairs, and then after the second set of stairs.

STAGGER TIMES

If multiple athletes are using the HS Walk course, consider having them perform this waterfall style.

ADDITIONAL MODIFICATIONS

See intermediate and scaled versions.

TARGET TIME ESTIMATE/SCORING

3-5 minutes Each “section” of the course is worth a “rep”. This means that the first 15’ leading up, between, and after the stairs is a “rep”, and each obstacle is a “rep”. Athletes may kick down, but should attempt to complete each “section” of the course unbroken. This means there are 5 reps per length, for a total of 15 reps over the 150’ course

2:00 Banded Front Rack Stretch
Then,
2 Rounds
100m Run
10 Russian KB Swings
20 Air Squats
10 Empty Bar Front squats

This workout has a somewhat of a built in warm up in it, but it will be a good idea to warm up to some of the working weights that are in the second half of the wod.
READ BELOW CAREFULLY so you are not lost when you get to class. Everyone will do Event 6 and Event 7.

LAYOUT

Athletes begin at their barbell. This workout will be done with a partner who will share a barbell/help change weights.

• Partner 1 will perform the workout as written, where partner 2 changes parter 1’s weights after completing each clean.
• When the 8 minute cap hits, Partner 2 immediately takes off on their 200m run, while P1 becomes responsible for stripping weight off the bar for Partner 2.
• At the 16:00 mark when Partner 2 completes their turn, they switch back to Partner 1 who immediately begins their 150m run, while P2 ensures the weight for their first barbell is loaded correctly, adding the required weight after each round.
• Then repeat the same process for Partner 2 when partner 1 completes their Event 7.

For logistical purposes, this class should be done on a continuous 32 minute clock, where two partners alternate 8 minute efforts. If an athlete completes their first round in less than 8 minutes, partner 2 should still wait until the 8:00 mark so that athletes have others to race.

ADDITIONAL MODIFICATIONS

May be performed as power or squat cleans, or a combination. Athletes may make as many attempts as needed, but may not begin their next round until they’ve cleaned the current barbell.

TARGET TIME ESTIMATE Ideally everyone is able to complete Event 6 under the time cap. Many will get capped on Event 7 at a barbell they simply cannot clean, but all should have a chance to clean at least a couple of the heavy barbells in Event 7.

CFG Event 6 – Clean Ladder
5 rounds for time of:
200-m run
1 clean
Women: 125 | 135 | 145 | 155 | 165 lb. 
Men: 185 | 205 | 215 | 225 | 235 lb.

Time Cap: 8 min.

———–
CFG Event 7 – Heavier Clean Ladder

5 rounds for time of:

150-m run
1 clean
Women: 170 | 175 | 180 | 185 | 190 lb.
Men: 245 | 255 | 265 | 275 | 285 lb.

Time cap: 8 min.

__________________________________________________________________________________________

Scaled suggestions

CFG Event 6 – Clean Ladder

5 rounds for time of:
200-m run
1 clean
Women: 85 | 95 | 105 | 110 | 115 lb.
Men: 125 | 135 | 145 | 155 | 165 lb. 
Time Cap: 8 min.

———–

CFG Event 7 – Heavier Clean Ladder
5 rounds for time of:

150-m run
1 clean
Women: 120 | 125 | 130 | 135 | 140 lb.
Men: 170 | 175 | 180 | 185 | 190 lb. Time cap: 8 min.

___________________________________________________________________________________________________________________
Option 3
CFG Event 6 – Clean Ladder
5 rounds for time of:
150 or 200-m run
1 clean
Women: 45 | 55 | 65 | 75 | 85 lb.
Men: 75 | 85 | 95 | 105 | 115 lb. 
Time Cap: 8 min.

———–

CFG Event 7 – Heavier Clean Ladder

5 rounds for time of:
150 or 100-m run
1 clean
Women: 90 | 95 | 100 | 105 | 110 lb.
Men: 125 | 135 | 145 | 150 | 155 lb. Time cap: 8 min.