Wednesday 11.26.14 – last class at 5:30pm

3-fnl39 3-fnl40 3-fnl41 3-fnl43

THE LAST CLASS TODAY IS AT 5:30PM

WARM UP:
50 jumping jacks with 3 burpees every 10

4 rounds:
3 vinyasas
10 leg swings each leg (front/back and side/side)

Extended warm up/mobility:
Tabata straight leg slam balls
Warm up to deadlift load

MetCon Hero WOD:

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
“McGhee”
AMRAP in 30:00
5 deadlifts
13 push ups
9 box jumps

F = 155#/115#; 16”/12”
P = 205#/145#; 20”/16”
C (Rx) = 275#/185#; 24”/20”

After Party:
3 rounds:
10 ghd sit ups
10 ghd back ext

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Tuesday 11.25.14

3-fnl38

WARM UP
1,000m partner row (250m relays) – partner holds pigeon stretch
20 partner med ball backward toss
25 partner med ball sit ups

Skill/stamina:
Max unbroken wall shots – 2 chances

F = 16#/10-12#
P = 20# to 10’/14# to 9’
C = 30# to 10’/20# to 9’

MetCon Hero WOD:

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

“Bulger”
10 RFT or AMRAP in 30:00
150m Run
7 C2B
7 Front Squat (135/95)
7 HSPU

F = band assisted pull ups or ring rows; 75#/45#; box hspu or floor seated db s2oh
P = kipping or band assisted pull ups; 105#/70#; abmat hspu
C (Rx) = chest to bar pull ups; 135#/95#

AFTER PARTY:
3 x 10 weighted good mornings

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Monday 11.24.14

3-fnl34

WARM UP
200m Run
3 Rounds:
10 KB Swings
5 KB Halos on bended knee
10 Push-ups

400m row
mobility
movement review
Hero dedication

MetCon 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#

AFTER PARTY:
3 rounds of 25 sledge swings per side

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Sunday 11.23.14 = CLOSED FOR USAW COURSE

CLOSED FOR USAW LEVEL 1 COURSE

ALL 1525 MEMBERS ARE INVITED TO GO TO 1526 FOR OPEN GYM 2PM – 4PM

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Saturday 11.22.14 – CLOSED FOR USAW COURSE

PLEASE FEEL FREE TO GO TO 1526 FOR THE 9:00AM TEAM WOD

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If you do the below, “at home” wod, please report on our Facebook page your time!

“Riley” at Memorial Park (or your usual park)
1.5 mile run
150 burpees
1.5 mile run

Rx = weight vest (20#/10#)

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Friday 11.21.14

2-row-mike 3-fnl35 3-fnl36

WARM-UP
slalom
front to back
single leg (each leg)
single leg backwards (each leg)
criss-cross

SKILL
HSPU Practice/Teaching
ME HSPU… without coming off of the wall
E: ME DB Strict Press at heavier weight
F: ME Box HSPU
P: ME Ab Mat Assisted Push-ups… Head must rest on the pad… can’t simple touch it.
C: ME HSPU 1 Puzzle piece
C+: ME Strict HSPU to floor

METCON:
For Time:
5 Rounds of:
10 Power Cleans
10 Ring Rows

3 Rounds of:
5 Squat Cleans
5 Ring Dips

1 Round of
1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Thruster + 1 Jerk
1 Muscle Up
E: 65/35#; Box Dips; Assisted Pull-up
F: 95/55#; Asst. Ring Dips; Pull-up
P: 115/75#; Asst. Ring Dips; C2B Pull-up
C: 135/95#

AP: Mobilize and Stretch 5-10 minutes

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Thursday 11.20.14

WARM-UP
PVC Mobility
200m Run
3 Rounds of:
10 Push-ups
10 Air Squats
10 Arm Circles – 5 each direction
Banded Shoulder Mobility

STRENGTH
Strict Press – Find a manageable starting weight for 5 reps
0:00 – Perform 5 Strict Press
1:00 – Perform 4 Strict Press (added weight)
2:00 – Perform 3 Strict Press (added weight)
3:00 – Perform 2 Strict Press (added weight if possible)
4:00 – Perform 1 Strict Press

METCON
2 RFT:
500m Row
25 Box Jumps
25 Wall ball

SCORE = Time
E: 16/12”;14/10#
F: 20/16”; 16/12#
P: 24/20”; 20/14#
C: 30/24”; 30/20#

AP: 3 X 10 Plate Hugging GHD Back Extensions

7:00 Competition Class
The WODs tonight are coming to you from the summer’s Gulf Coast Gauntlet Competition… they were fun AND challenging.

7:00pm Warm-up on your own… this includes barbell warm-up.
7:25pm WOD 1 – 12:00 Time Cap
“The Bear”
200m Run
7 Bear Complex @ 115/75#
200m Run
5 Bear Complex @ 125/85#
200m Run
3 Bear Complex @ 135/95#

7:45pm WOD 2 – 12:00 Time Cap
“Dumbbell Hell”
5 DB Manmakers 35/20#
10 Alternating Pistols
15 DB Thrusters
20 Hand Release Push-ups
25 DB Snatches
30 Air Squats
35 DB Push Press
40 Double Unders

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Wednesday 11.19.14

3-bearcrawl

WARM-UP
PVC Mobility
3 Rounds of:
30 DU
5 X :15 Second Lunge Stretch Hold/leg
5 Vinyasas

STAMINA
200m Run
Rest 1:00
400m Run

METCON
5 RFT:
10 Curtis P’s (deadlift + hang power clean + lunge/lunge + s2oh)
50m Bear Crawl (Grass and back)
30 DU

E: 45/35#; 25m, walk back; 30 su
F: 65/45#; 25m, walk back; 60 su
P: 75/55#, 90 su
C: 95/65#

AP: 3 X 10 Toes Through Rings

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Tuesday 11.18.14

2-group

WARM-UP
PVC Mobility
200m Jog
10 Empty BB Good Mornings
200m Jog
10 Supermans
10 Hip Bridges
Hip mobility

STRENGTH
Warm-up to 70% of your 1RM Deadlift
Every :90 Perform 5 Reps for 5 Sets – Coach lead central clock.

METCON
8:00 EMOM
10 Slam Balls
5 Burpees (6-7-8-7-6-5-4)
At 8:00, Perform 2:00 of ME Slam Ball Burpees
SCORE = Max Effort Slam Ball Burpees
E: 10/8#
F: 15#/10#
P: 20/15#
C: 25/20#

AP: 2 X 20 Slam Ball Russian Twists

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Monday 11.17.14

2-fnl9

WARM-UP
300m Row
3 Rounds of:
5 Tuck Jumps
10 MB Cleans
5 Empty Barbell Jerks

SKILL
Max Vertical Jump – 3 Attempts
Have athletes stand next to the wall and raise their arm straight up along the wall… have someone mark the tips of their longest finger. Then have the athlete put chalk on the tip of that longest finger, then jump and slap the wall. Measure the distance between the starting chalk and the jumping chalk. That is the vertical jump.

METCON
3:00 EMOM
20 Bar Hops
–at minute 4:00:
8:00 AMRAP
5 Clean and Jerk
10 Pull-ups
–at minute 12:00
800m Run (or 1k row)
SCORE = Rounds + Reps/800m Time

E: 65/45#; Ring Rows
F: 95/65#; Pull-ups with a band
P: 135/95#; Pull-ups with a band or Rx Pull-ups
C: 165/115#

AP: 3 X 10 Landmine Oblique Twists

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