Monday 04.24.17

Warm Up
4 Rounds
Row 200m
10 HSPU
5 Burpee Box Jump Overs

Strength
Split Jerk 6×2. Perfect reps only. Start at 60% and try to build up heavier than the triples two weeks ago.

MetCon
“Nancy” – compare to 01/13
5 Rounds
Run 400m
15 Overhead Squats

E: 200m; 55/35#
F: 65/45#
P: 75/55#
C: 95/65#

After Party
Core = tabata hollow rocks with pvc in overhead position
Competitor Extra = Every 2 Minutes for 10 Minutes = Bike 20/12 Calories, 20 Push Ups

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Sunday 04.23.17

Open Gym 10:00am – 12:00 noon

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Saturday 04.22.17

9:15am Team WOD
Gorski WOD
Teams of 2
AMRAP in 25:00
Partner A = one barbell complex + 200m run
Partner B = one bodyweight complex

Partner A is timer; Partner B rests until A returns from run
Score = completed barbell complex

Barbell Complex =
4 deadlifts + 3 squat cleans + 2 hang power cleans + 1 jerk
F: 75/55#; P: 115/75#; C = 135/95#; C+ 155/110#

Body weight Complex =
5 double-pump burpees; 4 pull ups; 3 ring dips; 2 HSPU; 1 wall climb
Scale as needed on movements

10:00am Hero WOD
Gorski WOD or “Daniel”
3 rounds for reps of: 1:00 squat cleans (155#/110#), 1:00 20′ shuttle sprints (20′ there/20′ back = 1 rep), 1:00 deads (245), 1:00 burpees, 1:00 jerks (155), rest 1:00

10:00am Cardio WOD
AMRAP in 20:00
Gorski WOD BW complex + 200m run

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Friday 04.21.17

IMG_1670

Warm Up
AMRAP 6:00
10 Deadlifts
10 SDLHP
10 Hang Power Clean
10 Front Squat
10 Push Press

Strength
High Catch Power Clean 6×2

MetCon
4 Rounds
50 Double Unders
10 Push Jerk

E: 55/35#; SU
F: 75/55#; 2x SU
P: 11775#; DU or 3x SU
C:135/95#

After Party
Core = parallel leg hang for :20 x 5
Competitor Extra = EMOM for 10 Minutes Bar Muscle Ups – Either 2,3,4 or 5 Reps OTM

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Thursday 04.20.17

IMG_1652

Warm Up
5:00 Squat Hold

Strength
Back Squat 4×4 @70-80%

MetCon
AMRAP 15 Minutes
Run 200m
15 Deadlifts
10 Bar Facing Burpees

E: 115/75#
F: 135/95#
P: 155/115#
C: 185/135#

After Party
Core = 3 x max effort ring plank holds
Competitor extra = 3 Rounds Bike 25/18 Calories + 3 Rope Climbs, Rest 2:00

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Wednesday 04.19.17

IMG_1590

Warm Up
Misfit Snatch Warm Up

Strength
Snatch 5×3. Start at 60% and work up, clean reps only. Drop and reset each rep

MetCon #1
Every 4 Minutes for 12 Minutes Row 500/400m + 2 Max Sets of Strict Ring Dips
Score = total ring dips

E: box dips
F: thicker band with full ROM
P: thinnest band
C: as written

MetCon #2:
100 box jumps
Begin with and EMOM = 50m sprint

E: 16/12”
F: 20/16”
P: 24/20”
C: 30/24”

After Party
Core = pick a partner and 4x bay to bay alligator walk races
Competitor Extra = none

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Tuesday 04.18.17

IMG_1573

Warm Up
In 7:00
Run 800m
30 Box Jump Overs
AMRAP Push Ups

Strength
Zero Bounce Deadlift 5×3@60-82.5% of 1RM – Goal is to work up weight a bit heavier than last week.

MetCon
AMRAP 10 Minutes
9 Power Snatch
3 Ring Muscle Ups

E: 55/35#; ring MU transitions
F: 65/45#; ring MU transitions
P: 75/55#; bar MU
C: 75/55#

After Party
Core = 25 barbell roll outs
Competitor Extra = 5 Rounds: 20 Wall Balls 20/14lbs, 20 GHD Sit Ups, Rest 2:00

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Monday 04.17.17

IMG_1551

Warm Up

5 Rounds
:20 on, :10 off
Right Leg Swings (Front to back)
Left Leg Swings (Front to back)
Air Squats

Strength
Push Jerk 5×3. Start at 60% and work up, clean reps only. Keep “Fran” effort in mind when choosing load.

MetCon
“Fran” – compare to 03/15
21-15-9
Thrusters 95/65lbs
Pull Ups

E: 55/35#; kipping jumping pull ups
F: 65/45#; thicker band pull ups
P: 95/65#; thinnest band assisted pull ups
C: 95/65#
C+: 135/95#; c2b

After Party
Core = 3 x 15 GHD sit ups
Competitor Extra = EMOM for 8 Minutes = Strict Handstand Push Ups, Either 2, 4 or 6 Reps OTM

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Sunday 04.16.17

Open gym 10am – 12 noon

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Saturday 04.15.17

9:15am Team WOD
2 person teams, 1 works at a time
150 wall balls/power c&j:
person A does wall balls, when he/she breaks, do 5 c&j and person B begins wall balls. When B breaks, he/she does wall balls and A resumes up to 100

Run 1 mile in relay intervals (200 or 400m)

40 strict pull ups – split up as needed
60 push ups
80 pistols
100 DU

Row 1 mile (1,600m) in relay intervals

10:00am Hero WOD
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Danny
AMRAP in 20:00 = 30 box jumps (24/20”), 20 push press (115/75#), 30 pull ups

10:00am Cardio WOD
AMRAP in 20:00
200m run
20 box jumps
20 push ups
20 pull ups

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