Warm Up
400m Run

Shoulder Prep

Power/Skill/Sport
Double Unders
practice the skill

or

AMRAP in 5 minutes

WOD:
For Time
Shoulder to Overhead (135/95) 10-10-10-10-10
Sit Ups 50-40-30-20-10

Warm Up
400m Run

3 Rounds
10 Yd Spiderman Squat Complex
10 Pass Thrus
10 Push Ups
10 Yd Straight Leg March

Power/Skill/Sport
Back Squat
5×5 (use as a progressive load warm up)
3×3 (increase weight on each set)

WOD:
21 Back Squats (@ %50-%60 of 3 Rep)
9 Toes To Bar
400m Run
15 Back Squats
9 Toes To Bar
400m Run
9 Back Squats
9 Toes To Bar
400m Run

I had the pleasure of meeting Kyle Maynard over the past weekend. What an amazing individual and a truely wonderful human being. He is truely an inspiration to myself.

Warm Up
800m Run

3 Rounds
20 Lunges
15 DB Press
10 Pass Thrus
10 Yd Spiderman Heaven & Earth

Power/Skill/Sport
Overhead Squat
Focus on the Skill

WOD:
“Air Force WOD” for time
4 Burpee’s on the Minute Every Minute
(m=95/w=65)
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

FilFest 2010 Miami Beach WOD

Warm Up
400m Run

Dynamic Warm Up and
Shoulder Prep

Power/Skill/Sport
Handstand Practice & Hand Stand Push Ups
5 x for Max Reps

WOD:
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Warm Up
500m Row

3 Rounds
15 Squats
10 Push Ups
5 Pull Ups

WOD:
4 RFT
“Hold Onto Your Med Balls”
20 Wall Ball Shots
120m Run w/Med Ball
20 Overhead Walkling Med Ball Lunge
20 Sit Ups w/Med Ball

Warm Up
800m Run

2 Rounds
Spiderman
Inchworm
20 Yard Walking Lunges
10 Pass Thrus

WOD:
Deadlift
Warm Up with a 2×5 of a moderate weight
2×3 (close to a 3RM and rest 2 min between)
Rest 4 min
2×2 (rest 2 min between each)
1-1-1-1

Warm Up
3min Jump Rope

2 Rounds
Spiderman Squat Complex x5
20 Yd 1 Leg Hamstring Balance/Stretch
10 Ball Slams

Power/Skill/Sport
KB Swing Ladder (every 30 seconds)
Beginning at 1 Swing the first 30
2 Swings the second 30 seconds
3 Swings the third and on until you can not complete the # of swing in the allotted time.
(The idea here is to walk away with a better swing through form and function, not necessarily the amount of total swings)

WOD
AMRAP in 3 min
10 Pull Ups
20 Air Squats
1 min rest
AMRAP in 3 min
8 Pull Ups
16 Air Squats
1 min rest
AMRAP in 3 min
6 Pull Ups
12 Air Squats
1 min rest
AMRAP in 3 min
4 Pull Ups
8 Air Squats

Warm Up
400m Run
3 Rounds
20 Lunges
15 Sit Ups
10 DB Press
5 Pass Thrus

Power/Skill/Sport
Push Press, Push Jerk & Split Jerk

WOD:
5 RFT
5 Shoulder to Overhead (185/115)
10 Burpee’s

Warm Up
Get Warm It’s Cold Out Today

High Knees (forward & lateral)
Butt Kicks
Carioca
Inchworm
Spiderman Hyperextension
Leg Cradle
Walking Quad Stretch

WOD:
“Nicole”
AMRAP in 20 minutes
400m Run
Max Reps Pull Ups

(Note number of pull ups completed each round)

Recovery
PNF, SMR, & Foam Rolling

Warm Up
400m Run

Dynamic Warm Up

Power/Skill/Sport
Max Reps Wall Ball Shots (20/14) in 1 minute
Subtract the # of Wall Ball Shots from 60 and and perform that many Med Ball Cleans

WOD:
3 RFT of
500m Row
12 Squat Cleans (135/95)