Monday 10.23.17

Warm Up:
3 Rounds
All w/ light weight
10 Deadlifts
10 Hang Power Cleans
10 Hang Squat Cleans
10 Split Jerks

Strength:
Clean and Jerk 6×3 @ 70-75%

MetCon:
For Time
9 Calorie Row
9 Thrusters
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

E: 35/15#
F: 55/35#
P: 65/45#
C: 75/55#

After party:
Core = 3 x 10 candlesticks
Competitor Extra =Sprint 200m x 6; Rest 2:00

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Sunday 10.22.17

Open gym 10:00am – 12:00pm

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Saturday 10.21.17

9:15am Team WOD
EMOM for 4:00
Partner 1 = 20 med ball sit ups (20/14; 16/12; 14/10)
Partner 2 = 20 KB swings (53/35; 40/25; 30/20)
1:00 rest
EMOM for 4:00
Partner 1 = 8 power c&j (135/95; 115/75; 75/55)
Partner 2 = 10 ring dips
Switch
1:00 rest
Repeat

In this EMOM, at start of clock, partner 1 does sit ups while 2 does KB. At 1:00 mark, partner 1 does KB while 2 does sit ups. Repeat.
Rest 4:00 – 5:00
At 5:00, 1 does c&j while 2 does ring dips. At 6:00 1 does ring dips while 2 does c&j. Repeat
Rest 9:00 – 10:00
Repeat the whole thing

10:00am Hero & Cardio WOD
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Jared
4 rft: 800m run, 40 pull ups, 70 push ups

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Friday 10.20.17

Warm Up:
Run 400m
15 Wall Balls
15 Strict Pull Ups (scale with band)
15 Wall Balls
Run 400m

15:00 SKILL WORK:
handstand push ups

MetCon:
4 Rounds
Run 300m (to sidewalk on Blalock)
15 Kipping HSPU
Rest 2:00

E: seated DB press
F: 2+ ab mat or box
P: 1 ab mat
C: as written

After party:
Core = 25 hanging straight leg raises
Competitor Extra = 30 Minute Run; Run 15 Minutes out and back. Try to log distance and pace.

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Thursday 10.19.17

Warm Up:
AMRAP 6:00
Run 200m
15 light DB Thrusters
15 Push Ups

Strength:
Back Squat
Work up to a heavy single around 90%
then
5×3 @ 80%

MetCon:
AMRAP 15 Minutes
Row 400/300m
20 Alternating DB Snatch
10 Toes to Bar

E: 20/15#; toes to pole
F: 30/20#; hanging knee raises
P: 40/25#; t2b or attempts
C: 50/35#

After party:
Core = 40 plate reaching sit ups

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Wednesday 10.18.17

Warm Up:
Misfit Snatch Warm-Up

Strength:
Full Snatch 6×3 @ 70-75%. Drop and re-set.

MetCon:
AMRAP 4 Minutes x 3; Rest 2:00
7 Overhead Squats
21 Double Unders
Score total full rounds + total reps. Start over with each AMRAP

E: 55/35#; SU
F: 65/45#; SU
P: 75/55#; DU or 2x SU
C: 95/65#

After party:
Core = 30 GHD sit ups
Competitor Extra = AMRAP 20 Minutes: Row 250/200m; 12 Power Snatch 75/55lbs; 1 Legless Rope Climbs

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Tuesday 10.17.17

Warm Up:
Hip mobility
then
AMRAP 5:00
30 Bar Facing Burpees
Max Double Unders

Strength:
Squat Clean
Warm Up 4×2 @ 60-70% w/ pause at knee; drop and reset
then
7×1 @ 80-90%

MetCon:
5 Rounds
6 Deadlifts
Run 200m
4 Bar Muscle Ups
Run 200m

E: 135/95#; kipping jumping pull ups
F: 185/115#; Chin over bar pull ups or banded c2b
P: 235/145#; thin band or 1 MU = 1 burpee + 1 c2b
C: 275/185#

After party:
Core = 3 x :30 l-sit
Competitor Extra = Sled Push Heavy AF 100′ x 4; Rest as needed

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Monday 10.16.17

Warm Up:
5 Rounds
Row 10 Calories
:20 HS Hold
10 OHS w/ empty bar

Strength:
Push Press 4×4 @ 80%

MetCon:
For Time
15 Back Squats (start from ground)
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

E: 85/55#
F: 115/75#
P: 145/95#
C: 185/125#

After party:
Core = 20 landmines (L/R = 1)
Competitor Extra = Strict CTB Pull Ups 15×3; Rest as needed

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Sunday 10.15.17

Open Gym 10:00am – 12:00pm

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Saturday 10.14.17

9:15am Team WOD
2 person teams:
3 rounds
50 DU
10 c&J (135/95)
Rest 2:00
4 rounds
25 t2b
5 rope climbs
Rest 2:00
9-6-3
Squat snatch 155/105
Burpee box jump over 30/24”

10:00am Hero WOD
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

“Andy”
For time
25 thrusters (115/75)
50 box jumps (24/20”)
75 deadlifts (115/75)
Run 1.5 miles
75 deadlifts
50 box jumps
25 thrusters

10:00am Cardio WOD
25 wall balls, 50 box jumps, 75 empty bb deadlifts; run 1.5 miles; 75 empty bb deadlifts; 50 box jumps; 25 wall balls

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