Dri-Fire

Rest Day

10 RDS BAS
Dri-Fire In between RDs

speed strength:
A. back squat @ 30X2; 3-4 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

anaerobic lactic power:
3 sets @ 100%:
30 sec amrap clean and jerk - 95#
30 sec amrap box jumps - 20"
30 sec amrap KBS -
30 sec amrap burpees - little jump
rest 4 min b/t sets actively walking
(goal is increasingly more power output and lactate produced per round)

Warm Up
15 Slam Balls
10 HSPU
200m Run
3x – Any order

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Ladder
Chest to Bar Pull Ups
Rings Dips
10-9-8--6-5-4-3-2-1

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DriFire-Carbine, Pistol, Long Rifle
Work on one thing from each

Talked to my buddy Shane today and deciced to share his pain for a couple of days.

WOD Courtesy of Ben Abruzzo

Stretch Calves Quads and Hammies

10 Sets of
8 Squats then immediately 100m Hill sprint
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Dri-Fire Pistol, Carbine, Long Rifle

Work on one item of each x 10

10 Sets of
8 Squats then immediately 100m Hill sprint

Warm Up

BAS x 3 rds

Stretch:

30 Push Press w/DB 35/25
15 Burpees
25 Pull-ups
20 Squat Cleans w/DB
25 T2B
100 Single Jump Rope
30 Wall Balls
200m Sand Bag Run

Courtesy of Bayou City Crossfit

Warm Up:
250m Row
10 T2B
10 Box Jumps
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Base Strength:
A. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 3; rest 1 min
B. Ring HandStand Push Ups @ 31X1; amrap (-1) x 3; rest 1 min
C. L Sit - amsap x 3 sets; rest 1 min b/t sets

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Thrusters
1 Burpee
3 Thrusters
2 Burpees
2 Thrusters
3 Burpees
1 Thruster
4 Burpees

Do 1 round and record your time
Rest 3 minutes
Do a second round and beat your first time

For Time
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Dri-Fire Carbine, Pistol, Bolt Gun
Work on One Item of Each

Base Strength:
A. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 3; rest 1 min
B. Ring HandStand Push Ups @ 31X1; amrap (-1) x 3; rest 1 min
C. L Sit - amsap x 3 sets; rest 1 min b/t sets

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800m Run
15 Pull-ups
20 Wall Balls
15 Pull-ups
20 Wall Balls
15 Pull-Ups
20 Wall Balls
800m Run

For Time
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Dri-Fire Carbine, Pistol, Bolt Gun
Work on One Item of Each

Warm Up
2 Rds Bas + 800M Run

Base Strength:
A. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 3; rest 1 min
B. Ring HandStand Push Ups @ 31X1; amrap (-1) x 3; rest 1 min
C. L Sit - amsap x 3 sets; rest 1 min b/t sets

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6 squat cleans 115/75
12 pull-ups
24 double unders
10 min AMRAP

Run for 15 Minutes 80% Pace

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Tabata Squat
Rest 30 seconds
Tabata Pull-up
Rest 30 seconds
Tabata Push-up
Rest 30 seconds
Tabata Sit-up

Tabata Cycle 4x

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5 Bar Muscle Ups

Run 10 minutes

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Dri-Fire LRM

5×3 Deadlifts

200m Run
18 Thrusters
200m Run
15 Thrusters
200m Run
12 Thrusters
200m Thrusters

Courtesy of Bayou City Crossfit

5×3 Snatch Balance

10 Ring Dips
15 Box Jumps
5 min AMARAP/1min Rest
10 KB Swings 53/35
15 Pushups
5 min AMRAP/1 min Rest
10 Deadleg Deadlifts 45/35
15 Squats
5 min AMRAP

Courtesy of Bayou City Crossfit

Long Range Marksman Dri-Fire
Pistol Dri-Fire
Carbine Dri-Fire

Thurs Oct. 7th 2010

Went to Charlies 3/4 Class and Fight Class

3/4:
Worked on Gun from the front
Multiple attacker (tombstone) going to 2nd attacker with gun
Worked on off angle off hand(hybrid third party take)

Fight Class:
Worked on Push/Greco Roman Tricip pull
Added in a nasty Osotogari throw+choke+hook+trip

Training:
part 1:
5 sets @ 95%:
20 ring dips
20 unbroken chin ups
20 GHD sit ups
20 squats
20 GHD extensions
rest 2 min b/t sets

Dri-Fire Pistol

part 2:
for time/reps:
Row 2K
+
AMRAP Double Unders in time remaining in 10 minute time cap
(row must be done to its entirety before starting DU's)

Courtesy OPT

A1. Seated BB Press Waveload @ 31X2; 6,4,2,6,4,2; rest 3 min

A2. Supinated Paused Weighted CTB Chin Ups @ 31X2; 4-5 x 6; rest 3 min
(pause 2 sec at top with chest pinned to bar and scapulae down and back)

Rest 5 Minutes

800m Run
21 Pullups
21 KB Swings 54/35
600m Run
15 Pull Ups
15 Swings
400m Run
9 Pullups
9 KB Swings

Wods Courtesdy of Bayou city crossfit & OPT

Dri-Fire Pistol

"Helen"
400M Run
21 American KB Swings
12 Pull UPs

Flutter Kick & Planque work

WED WOD

Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed-205lbs
Strict Pronated Chin Ups - build to a 1RM; rest as needed-140lbs

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750 Row
10 Clean and Jerks
500 Row
15 Clean Jerks
250 Row
20 Clean Jerks
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85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed-8 reps
85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed-5 reps
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Dri-Fire Rifle/Pistol

Wods Courtesy of OPT & Bayou City