W.O.D.

CrossFit McComb - CrossFitSP Strict Pull Up Warmup (No Measure)3 Rounds: 10 Second Active Hang 5 Slow Scap Pull Ups 5 Slow Wall Angels 10 Second Hollow Body 10 Second Superman Hold 10 Slow, Light Dumbbell Bent Over RowsSP Strict Pull Up Program - Session 3 (No Measure)Strict Pull Up: Session 3 Part 1 5 Sets: 10 Second Chin Over Bar Hold Rest 30-45 seconds between sets Part 2 5 Sets: 3-5 Jump & Slow Lower Pull Ups Rest 1 minute between sets Score: For completion. Note jump & slow lower reps.Metcon (Time)In Teams of 2 Complete: 3 Rounds (Combined)...

CrossFit McComb – CrossFit

SP Strict Pull Up Warmup (No Measure)

3 Rounds:

10 Second Active Hang

5 Slow Scap Pull Ups

5 Slow Wall Angels

10 Second Hollow Body

10 Second Superman Hold

10 Slow, Light Dumbbell Bent Over Rows

SP Strict Pull Up Program – Session 3 (No Measure)

Strict Pull Up: Session 3

Part 1

5 Sets:

10 Second Chin Over Bar Hold

Rest 30-45 seconds between sets

Part 2

5 Sets:

3-5 Jump & Slow Lower Pull Ups

Rest 1 minute between sets

Score: For completion. Note jump & slow lower reps.

Metcon (Time)

In Teams of 2 Complete:

3 Rounds

(Combined) 80 Alternating db Plank Row

(Together) 400 Meter Run

(Combined) 80 Alternating Dumbbell Farmer Step Up

Rest 1 Minute Between Rounds

On the (Combined) sections – only one person may work at a time. Stay together on the run.

CrossFit McComb - CrossFitFront Squat (every 2 min for 12 min - 5 reps - building)Metcon (Time)3 rounds 400m run 20 single db thrusters 50/35# 15 pull ups

CrossFit McComb – CrossFit

Front Squat (every 2 min for 12 min – 5 reps – building)

Metcon (Time)

3 rounds

400m run

20 single db thrusters 50/35#

15 pull ups

CrossFit McComb - CrossFitSP Strict Pull Up Warmup (No Measure)3 Rounds: 10 Second Active Hang 5 Slow Scap Pull Ups 5 Slow Wall Angels 10 Second Hollow Body 10 Second Superman Hold 10 Slow, Light Dumbbell Bent Over RowsSP Strict Pull Up Program - Session 2 (No Measure)Strict Pull Up: Session 2 Part 1 5 Sets: 10 Inverted Rows Part 2 5 Sets: 10 Straight Arm Banded Pull Down or Weighted Pull Overs Score: For completion.Heimdall (Street Parking) (AMRAP - Reps)Every 2 Minutes for 20 Minutes From 0:00-2:00 20 Unweighted Lunge 15 Unbroken Wall Ball From 2:00-4:00 15 Push Up...

CrossFit McComb – CrossFit

SP Strict Pull Up Warmup (No Measure)

3 Rounds:

10 Second Active Hang

5 Slow Scap Pull Ups

5 Slow Wall Angels

10 Second Hollow Body

10 Second Superman Hold

10 Slow, Light Dumbbell Bent Over Rows

SP Strict Pull Up Program – Session 2 (No Measure)

Strict Pull Up: Session 2

Part 1

5 Sets:

10 Inverted Rows

Part 2

5 Sets:

10 Straight Arm Banded Pull Down

or

Weighted Pull Overs

Score: For completion.

Heimdall (Street Parking) (AMRAP – Reps)

Every 2 Minutes for 20 Minutes

From 0:00-2:00

20 Unweighted Lunge

15 Unbroken Wall Ball

From 2:00-4:00

15 Push Up

15 Unbroken Wall Ball

Men: 20# Ball /10′ Target

Women: 14# Ball / 9′ Target

The goal here is to get as many rounds as possible unbroken on the wall balls. “Unbroken” means without letting the ball drop to the floor before the set is over, but also no longer than a 1-2 second pause at any point. Choose a weight (if possible) and a target height that you can go unbroken for at least 7 rounds, or to the 14:00 mark. 15 wall balls will take around 30 seconds and we want you to have at least 10-20 seconds of rest before the next work interval. So, choose a lunge and push up variation that you can complete those reps in a minute or less the whole way. If you think you’ll be able to go way faster, today would be a great day for the extra challenge!

CrossFit McComb - CrossFitSquat Snatch (heavy single)Triple 3 - Partner WOD (Time)Triple 3 as a 2 person team 3000m row 300 double unders 3 mile run 50 min time cap divide reps however - suggested 12 - 250m rows 12 - 400m runs This was a individual WOD at the 2014 CrossFit Games - and is a regionals WOD this year.

CrossFit McComb – CrossFit

Squat Snatch (heavy single)

Triple 3 – Partner WOD (Time)

Triple 3

as a 2 person team

3000m row

300 double unders

3 mile run

50 min time cap

divide reps however –

suggested

12 – 250m rows

12 – 400m runs

This was a individual WOD at the 2014 CrossFit Games – and is a regionals WOD this year.

CrossFit McComb - CrossFitSP Strict Pull Up Warmup (No Measure)3 Rounds: 10 Second Active Hang 5 Slow Scap Pull Ups 5 Slow Wall Angels 10 Second Hollow Body 10 Second Superman Hold 10 Slow, Light Dumbbell Bent Over RowsSP Strict Pull Program - Session 1 (AMRAP - Reps)Part 1 10 Sets of: 3-5 Banded Strict Pull Ups (1 Second Pause at the Top) Part 2 4 Minute Reverse Tabata (8 rounds of :10 Work/:20 Rest) Ring/Bar to Chest Hold OR 4 Min Regular Tabata (:20 Work/:10 Rest) Band to Chest Hold Score: For completion. Note banded pull up reps.500m Row...

CrossFit McComb – CrossFit

SP Strict Pull Up Warmup (No Measure)

3 Rounds:

10 Second Active Hang

5 Slow Scap Pull Ups

5 Slow Wall Angels

10 Second Hollow Body

10 Second Superman Hold

10 Slow, Light Dumbbell Bent Over Rows

SP Strict Pull Program – Session 1 (AMRAP – Reps)

Part 1

10 Sets of:

3-5 Banded Strict Pull Ups (1 Second Pause at the Top)

Part 2

4 Minute Reverse Tabata

(8 rounds of :10 Work/:20 Rest)

Ring/Bar to Chest Hold

OR

4 Min Regular Tabata (:20 Work/:10 Rest)

Band to Chest Hold

Score: For completion. Note banded pull up reps.

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Reps)

7 min AMRAP

burpees to a 6″ target

CrossFit McComb - CrossFitSP Strict Pull Up Warmup (No Measure)3 Rounds: 10 Second Active Hang 5 Slow Scap Pull Ups 5 Slow Wall Angels 10 Second Hollow Body 10 Second Superman Hold 10 Slow, Light Dumbbell Bent Over RowsSP Strict Pull Up Program - Session 3 (No Measure)Strict Pull Up: Session 3 Part 1 5 Sets: 10 Second Chin Over Bar Hold Rest 30-45 seconds between sets Part 2 5 Sets: 3-5 Jump & Slow Lower Pull Ups Rest 1 minute between sets Score: For completion. Note jump & slow lower reps.Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body...

CrossFit McComb – CrossFit

SP Strict Pull Up Warmup (No Measure)

3 Rounds:

10 Second Active Hang

5 Slow Scap Pull Ups

5 Slow Wall Angels

10 Second Hollow Body

10 Second Superman Hold

10 Slow, Light Dumbbell Bent Over Rows

SP Strict Pull Up Program – Session 3 (No Measure)

Strict Pull Up: Session 3

Part 1

5 Sets:

10 Second Chin Over Bar Hold

Rest 30-45 seconds between sets

Part 2

5 Sets:

3-5 Jump & Slow Lower Pull Ups

Rest 1 minute between sets

Score: For completion. Note jump & slow lower reps.

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

CrossFit McComb - CrossFitToes to Bar Movement Prep (No Measure)10 Scap Pull-ups 5 Leg Swings (Bent Leg) 5 Leg Swing (Straight Leg) 5 Kip Swings 3 Knees to Chest 3 Toes to BarToes-To-Bar (est a max set of T2B or weighted sit ups)Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP 200 Meter Run 12 Toes to Bar Toes to Bar scales: 12 Weighted Sit Up -OR- 16 V-Up -OR- 16 Alternating V-Up

CrossFit McComb – CrossFit

Toes to Bar Movement Prep (No Measure)

10 Scap Pull-ups

5 Leg Swings (Bent Leg)

5 Leg Swing (Straight Leg)

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Toes-To-Bar (est a max set of T2B or weighted sit ups)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

200 Meter Run

12 Toes to Bar

Toes to Bar scales:

12 Weighted Sit Up

-OR- 16 V-Up

-OR- 16 Alternating V-Up

CrossFit McComb - CrossFitSP Strict Pull Up Warmup (No Measure)3 Rounds: 10 Second Active Hang 5 Slow Scap Pull Ups 5 Slow Wall Angels 10 Second Hollow Body 10 Second Superman Hold 10 Slow, Light Dumbbell Bent Over RowsSP Strict Pull Up Program - Session 2 (No Measure)Strict Pull Up: Session 2 Part 1 5 Sets: 10 Inverted Rows Part 2 5 Sets: 10 Straight Arm Banded Pull Down or Weighted Pull Overs Score: For completion.Front Squat (heavy single)Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps)...

CrossFit McComb – CrossFit

SP Strict Pull Up Warmup (No Measure)

3 Rounds:

10 Second Active Hang

5 Slow Scap Pull Ups

5 Slow Wall Angels

10 Second Hollow Body

10 Second Superman Hold

10 Slow, Light Dumbbell Bent Over Rows

SP Strict Pull Up Program – Session 2 (No Measure)

Strict Pull Up: Session 2

Part 1

5 Sets:

10 Inverted Rows

Part 2

5 Sets:

10 Straight Arm Banded Pull Down

or

Weighted Pull Overs

Score: For completion.

Front Squat (heavy single)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

CrossFit McComb - CrossFitDeadlift (heavy set of 7)Diane does Shamrocks to Sombreros (Time)Buy In: 800m Run Diane 21-15-9 Deadlifts (225/155#) Handstand push ups Cashout: 800m Run

CrossFit McComb – CrossFit

Deadlift (heavy set of 7)

Diane does Shamrocks to Sombreros (Time)

Buy In: 800m Run

Diane

21-15-9

Deadlifts (225/155#)

Handstand push ups

Cashout: 800m Run

CrossFit McComb - CrossFitSP Strict Pull Up Warmup (No Measure)3 Rounds: 10 Second Active Hang 5 Slow Scap Pull Ups 5 Slow Wall Angels 10 Second Hollow Body 10 Second Superman Hold 10 Slow, Light Dumbbell Bent Over RowsSP Strict Pull Program - Session 1 (AMRAP - Reps)Part 1 10 Sets of: 3-5 Banded Strict Pull Ups (1 Second Pause at the Top) Part 2 4 Minute Reverse Tabata (8 rounds of :10 Work/:20 Rest) Ring/Bar to Chest Hold OR 4 Min Regular Tabata (:20 Work/:10 Rest) Band to Chest Hold Score: For completion. Note banded pull up reps.MOVES LIKE...

CrossFit McComb – CrossFit

SP Strict Pull Up Warmup (No Measure)

3 Rounds:

10 Second Active Hang

5 Slow Scap Pull Ups

5 Slow Wall Angels

10 Second Hollow Body

10 Second Superman Hold

10 Slow, Light Dumbbell Bent Over Rows

SP Strict Pull Program – Session 1 (AMRAP – Reps)

Part 1

10 Sets of:

3-5 Banded Strict Pull Ups (1 Second Pause at the Top)

Part 2

4 Minute Reverse Tabata

(8 rounds of :10 Work/:20 Rest)

Ring/Bar to Chest Hold

OR

4 Min Regular Tabata (:20 Work/:10 Rest)

Band to Chest Hold

Score: For completion. Note banded pull up reps.

MOVES LIKE JAGGER (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 10 minutes

Partner 1:

10 Hand Release Deadlifts (225/155 lb)

10 Box Jumps (30/24 in)

Partner 2:

Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round

Buy-In: 50 Goblet Lunges (53/35 lb) (each)

For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.

While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin deadlifts until partner 2 is in the bottom of the squat. After partner 1 completes 10 deadlifts and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.

Hand release deadlifts require that the hands be released from the barbell at the bottom of the lift when the bumpers have touched the floor. Bars must not be dropped from the waist. A complete rep occurs when the bar is lifted from the floor using both hands, the athlete has demonstrated full hip extension and shoulders are behind the bar and the bar is then returned to the floor and hands released from the bar when the bumpers touch the floor.

For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.

While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin deadlifts until partner 2 is in the bottom of the squat. After partner 1 completes 10 deadlifts and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.

HEARTBREAKER, DREAM MAKER (AMRAP – Rounds and Reps)

AMRAP Ascending Ladder (with a Partner) in 10 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1

2 Synchronized Burpees

2 Wall Ball Shots (20/14 lb) – Partner 2

2 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 1

4 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 2

4 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 1

6 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 2

6 Synchronized Burpees

etc…

Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees (together). Partner 2 does 2 wall balls, then both partners do 2 synchro burpees. Partner 1 does 4 wall balls, then both partners do 4 synchro burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchro burpees, etc. Continue adding 2 reps per round until time is up.