Friday 05.27.16

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Warm up
Row 1000m/Run 800m

Strength/skill
3RM Deadlift

MetCon – goal: sub 7:00
21-15-9
Row for Calories
Deadlift

E: cals 15-10-5; 95/65
F: 155/115
P: 185/135
C: 225/155

After party:
Core = lower back/hamstring stretch & mobility
Challenge= 100 burpees

Competitor extra:
For Time 15 KB Snatch R-Arm 53/35lbs 15 Toes to Bar 15 KB Snatch L-Arm 15 Toes to Bar 15 KB Snatch R-Arm 15 Toes to Bar 15 KB Snatch L-Arm

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Thursday 05.26.16

Warm up
2 Rounds
Run 400m
12 Handstand Push Ups – scale = HS Holds (~30 sec)

Strength/skill
1RM Push Jerk

MetCon: goal = 4+ best
AMRAP 15 Minutes
90 DU
20 Burpee Box Jump Overs 24/20″
10 Strict Handstand Push Ups

E: 50 SU; 12”/45# plate; floor seated db press
F: 90 SUl 16”/12”; box hspu
P: 180 SU; 20”/16”; ab mat asst. hspu
C: 24”/20”; kipping HSPU
C+: 24”/20”

After party:
Core = 3 x 20 Russian twists
Challenge= 90 burpees

Competitor extra:
50m Sled March x 6 Moderate Weight

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Wednesday 05.25.16

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Warm up
2 minutes of Couch Stretch
2 min of Pigeon Pose
-then-
3 Rounds
10 Jump Squats
5 Burpees

Strength/skill
2RM Back Squat

MetCon:
Heavy Fran
21-15-9
Thrusters
C2B Pull Ups

E: 55/35; thick banded pull ups or ring rows
F: 65/45; jumping pull ups
P: regular “Fran” = 95/65; kipping pull ups
C: 115/75

After party:
Core = 3 x 15 GHD reverse hypers
Challenge= 90 burpees

Competitor extra:
3 Rounds 100m Farmers Carry 53/35lb KBs 18 Kipping HSPU

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Tuesday 05.24.16

Warm up
21-15-9
Wall Balls
KB Swings
Box Jumps

Strength/skill
Max Power Snatch

MetCon – goal = 12:00 or under
4 Rounds for Time
6 Squat Snatches
Run 400m

E: 55/35; run 200m
F: 75/45; run to Blalock sidewalk & back (~300m)
P: 115/75
C: 135/95

After party:
Core = 3 x 10 barbell good mornings
Challenge= 80 burpees

Competitor extra:
600m Forward Facing Sled Drag

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Monday 05.23.16

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Warm up
AMRAP 6:00
Row 300m
10 RDLs
10 Push Presses
All done with an empty bar.

Strength/skill
Max Clean and Jerk (any style)

MetCon
Grace – goal = <7:00

E: 65/45
F: 95/55
P: 115/75
C: 135/95

After party:
Core = 20 dragon flags
Challenge= 80 burpees

Competitor extra:
30 Muscle Ups for Time

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Sunday 05.22.16

Open Gym 10am – 12:00 noon

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Saturday 05.21.16

9:15am Team WOD
2 person teams:
in 10:00
100 oh single db lunges 35/20 (total)
100 burpees (total)
Rest any remaining time
–then–
4:00 max kb swings 53/35 (switch as needed)
4:00 max wall balls 20/14 (switch as needed)

10:00am Hero WOD
Sergeant Thomas R. MacPherson
Killed in action on October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

“Tommy Mac”
2 RFT or AMRAP in 30:00
12 Burpees, 12 Thrusters
12 Burpees, 12 Power Snatch
12 Burpees, 12 Push Jerks
12 Burpees, 12 Hang Squat Clean
12 Burpees, 12 OHS

F: 65#/35#
P: 75-95#/55-65#
Rx: 115/75#

10:00am Cardio WOD
Tommy Mac – body weight
amrap in 30
12 burpees, 12 box jumps
12 burpees, 12 elevated box push ups
12 burpees, 12 wall balls
12 burpees, 12 ring dips
12 burpees, 12 pull ups

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Friday 05.20.16

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Warm up:
4 Rounds 10 Clean Pulls 10 Hang Power Cleans Run 200m

Skill/strength:
Max Power Clean – compare to 04/01

MetCon – compare to 04/01:
5 Rounds
Run 400m
10 Power Cleans

E: 200m; 65/45
F: 200m; 95/65
P: 135/85
C: 165/110

After party:
Core = 100 straight leg sit ups
Challenge = 75 burpees AFAP

Competitor Extra:
JT” w/ Kipping HSPU

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Thursday 05.19.16

Warm up:
5:00 Squat Hold
-then-
3 Rounds
14 Gymnastic Kips
7 Push Ups/HSPU

Skill/strength:
3RM Back Squat – compare to 03/31

MetCon compare to 03/31:
In 8 Mins
Row 600/500m
35 CTB Pull Ups
Max Rep Clean and Jerk in remaining time

E: 250m row; 20 ring rows; 35#
F: 450m/350m; 20 kipping (w band or no); 65/45
P: 500m/400m; 20 c2b; 115/75
C: (600m/500m); 135/95

After party:
Core = 3 x 20 landmines
Challenge = 75 burpees AFAP

Competitor Extra:
5-10-15-10-5, GHD Sit Ups, HS Walk in meters

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Wednesday 05.18.16

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Warm up:
AMRAP 7:00
10 Wall Balls
10 Empty Bar Power Snatches
Row 250m

Skill/strength:
Max Snatch (full) – compare to 03/30
E/F: can do power to OHS

MetCon – compare to 03/30:
AMRAP 20 Mins
21 Wall balls
14 Box Jump Overs
7 Power Snatch

E: 10; 12”; 35
F: 14/10; 16/12; 65/45
P: 16/12; 20/16; 95/65
C: 20/14; 24/20; 135/95

After party:
Core = 50 frisbee knee crunches
Challenge = 70 burpees AFAP

Competitor Extra:
5 Rounds, 15/10 Cal on AAB, 4 Bar Muscle Ups

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