Saturday 06.25.16

9:15am Team WOD
2 person teams:
1 mile run (200m relay)
then….
20 rounds (alternating):
15 deadlifts
10 hang power clean
5 s2oh
Then….
1 mile run (200m relay)

F: 75/45
P: 95/65
C: 115/75
** this Rx needs to be loaded for unbroken rounds of ~:40-:50, no more

10:00 Hero WOD
Hildy

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

100 calorie row
75 thrusters (45#)
50 pull ups
75 wall balls (20#/14#)
100 calorie row

10:00 Cardio WOD
1 mile run
75 burpees
50 pull ups
75 jumping squats
1,000m row

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Friday 06.24.16

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Warm Up
100 du
Then
3 rounds:
10 pvc pass through
10 pvc ohs

Strength
Touch – and – go push jerk 4 x 4; start at 80%

MetCon
7 rft:
5 ohs
5 strict hspu
5 bar facing burpees

E: 55/35; seated db press
F: 65/45; 2 ab mat or box hspu
P: 115/75; none or 1 ab mat kipping hspu
C: 135/95; 1 ab mat strict hspu
C+: 165/115

After Party
Core: 3 x 15 barbell roll outs
Challenge: pull ups 8, 8, 7, 6, 5

Competitor Extra: 6 rounds: 15 t2b, 1 legless rope climb, rest :90

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Thursday 06.23.16

Warm Up
3:00 Banded Glute activation
-then-
2 Rounds
15 KB Swings
15 Box Jumps

Strength:
EMOM 5 minutes – 6 Touch and Go Deadlift @70%

MetCon
AMRAP 12 minutes
12 Kettlebell Snatches – does not have to be alternating but must be 6/6
Run 400m

E: db snatch 15/10; 200m
F: db snatch 25/15
P: kb snatch 40/25 or db snatch 50/30
C: 53/35

After Party
Core: tabata saw planks
Challenge: pull ups 8, 7, 7, 6, 5

Competitor Extra:
5x300m Row AFAP Rest 1:00 Between efforts, do not pace

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Wednesday 06.22.16

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Warm Up
AMRAP 6:00
5 Pull Ups
10 Air Squats
15 Calorie Row

Strength
Touch and Go Power Snatch 8×2 AHAP – Start around 80%

MetCon
4 Rounds for time
5 Power Cleans
15 Pull Up

E: 65/45; kipping jumping pull ups
F: 85/55; thick band or kipping jumping pull ups – full ROM
P: 135/95; smallest band assisted pull ups w full ROM
C: 185/115

Kipping jumping pull ups scale video: https://www.youtube.com/watch?v=Tt81W7wp1cM

After Party
Core: 3 x 20 supermans
Challenge: pull ups 8, 7, 6, 6, 5

Competitor Extra: 150 Hand Release Push Ups for Time

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Tuesday 06.21.16

Warm Up
500m row to 400m run

Strength
7×2 Squat Clean + 1 Split Jerk – Start @80% and Work up

MetCon
3 Rounds for time
14 Power Snatch 115/75lbs
12 Burpees to 6″ Target
14 Alternating Pistols

E: 55/35; to 25# plate; single leg box sits
F: 75/45; to 45# plate; banded pistols w/full ROM
P: 95/55; leg hook or plate asst. pistols w/full ROM
C: 115/75

After Party
Core: 3 x 20 banded sit ups
Challenge: pull ups 8, 7, 6, 5, 5

Competitor Extra: Backward Facing Sled Pull (Marching Pace) 50m x 6 rest 3-6 minutes

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Monday 06.20.16

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Warm Up
3 Rounds
10 Light RDLs
10 Push Ups
Run 200m

Strength
Back Squat 5×4 @82.5%

MetCon
For Time
Row 2k/run 1 mile (athlete’s choice)
20 BodyWeight Floor Press
Row 1k/run 800m
15 BodyWeight Floor Press
Row 500m/run 400m
10 BodyWeight Floor Press

E: ½ distance; 30% bw
F: 1500m/1200m, 750m/600m; 300m/200m, 40% bw
P: 60% bw
C: bodyweight

After Party
Core: 2 x 100m heavy offset farmer’s carry
Challenge: pull ups 8, 7, 6, 5, 4

Competitor Extra: 3 Rounds for time = 6 Squat Clean Thrusters 135/95lbs, 6 Muscle Ups, rest :60

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Sunday 06.19.16

Open Gym 10:00am – 12:00pm

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Saturday 06.18.16

9:15am Team WOD
AMRAP in 26:00; 2 person teams
1 person runs 200m
1 person:
10 box jumps
10 push press

F: 16/12; 65/45
P: 20/16; 95/65
C: 24/20; 115/75

10:00am Hero WOD

In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round

10:00am Cardio WOD
20 min AMRAP (or 4 rounds)

Station 1: 43# Atlas Stone, rope
Station 2: 53# Atlas Stone, rope
Station 3: 73# Atlas Stone, rope
Station 4: 93# Atlas Stone, rope
Station 5: 115# Atlas Stone

Round 1:
1 Atlas Stone at each station followed by 1 rope climb (except at 5)
200m run with 20# med ball.

Round 2:
2 Atlas Stones at each station followed by 1 rope climb (except at 5)
200m run with 20# med ball.

Round 3:
3 Atlas Stones at each station followed by 1 rope climb (except at 5)
200m run with 20# med ball.

Round 4:
4 Atlas Stones at each station followed by 1 rope climb (except at 5)
200m run with 20# med ball.

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Friday 06.17.16

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Warm up
3:00 of Couch Stretch each side
-then-
40 calories on the Rower

Strength/skill
Touch and Go” Push Jerk 5×5 – Start at 70% Work up

MetCon – RX athletes should be able to hit big sets of HSPU and should have a 365/235lb+ Back Squat PR

AMRAP 10 Minutes
Climb the Ladder
3 Kipping Handstand Push Ups
2 Back Squats (from the ground)
then…(6/4), (9/6), (12/8), etc. adding 3/2 each round

E: 55/35; floor seated db press
F: 95/55; box hspu
P: 135/75; ab mat
C: 185/115

After party:
Core = 3 x 10 strict t2b (or highest raise)
Challenge= 7, 7, 6, 5, 4 (weight if needed)

Competitor extra: Forward Facing Sled Pull (Sprint) 75m x 7 rest 2-5 minutes

6:30pm “Pulse” – a tribute WOD

This Friday at 6:30pm we are doing a Friday Night Lights tribute WOD in honor of those effected by the horrible incident in Orlando over the weekend. Everyone is welcome and feel free to bring friends/family. We will even have a kid version if you want them to participate. We encourage everyone to wear rainbow colors :).

“Pulse”
For Time – scale as needed
49 row cals
49 deadlifts (185#/135#)
53 burpees
49 s2oh (95#/65#)
49 wall balls (20#/14#)

Kids version:
49 jumping jacks
49 slam ball deadlifts
53 burpees
49 pvc s2oh
49 sit ups

ALL ARE WELCOME!

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Thursday 06.16.16

Warm up
EMOM 10:00
10 Lunges
3 Strict Pull Ups

Strength/skill
EMOM 5 minutes – 6 Touch and Go Deadlift @70%

MetCon
“Badger” scaled
3 rft:
20 squat clean
20 pull ups
600m run

E: 15/15 @ 55/35; 400m
F: 15/15 @ 65/45; 400m
P: 15/15 @ 75/55
C: 95/65

After party:
Core = 3 x 20 medball sit ups
Challenge= 7, 6, 6, 5, 4 (weight if needed)

Competitor extra: AMRAP 5 Minutes Unbroken sets of 5 Strict Ring Dips

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