Saturday 05.18.19

9:15am Team WOD

2 person teams:

12:00 AMRAP
Partner A does:
5 ring dips
10 pistols
15 HSPU

While Partner B does, then switch:
8 deadlifts (155/115#)
6 hang power cleans
4 s2oh

Rest 2:00

4 rounds – each movement is each, taking turns
3 squat cleans (155/115#)
15 KB swings (53/35#)
30 DU

rest 2:00
2k row relay, split as needed

10:00am Hero WOD

“JJ”

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

1-10 squat clean (185/130)
10-1 hspu (Rx = elevated)

Friday 05.17.19

Warm-up:
Run 400m
6min AMRAP:
6 Scorpions
6 Supermans
6 Leg swings
6 KB swings

Pre-work: GHD
3×8-12 sit ups, 3×8-12 hip extension

For Time:
3-6-9-12-15
Toes to Bar
DB Push Press 50/35#
Burpees

Scale: 35/25#
Rx+: 60/40#
AP: 3Rounds- 12 slam balls, :30 plank hold

Thursday 05.16.19

Warm-up:
Run 400m
Dynamic warm up – Coaches choice

Stamina: Partner Row
4 Rounds each: 250/200m
***One partner works at a time

4Rounds:
3min AMRAP:
5 Squat cleans 135/95#
2 Rope climb
Directly into:
1 Minute Max DU
Rest 2 minutes

Scale: 95/65#
Rope climb scale: 1 rope climb, 1 knotted rope climb, 4 sit to stand, 4 strict pull ups

AP: Walking lunges holding DB’s by your side 3×12

Wednesday 05.15.19

Warm-up:
Hold squat for :60
Pigeon pose :60 each side
20 Bridges
12 Scorpions
3Rounds:
:20 HS hold
7 Back squats
10 Ring rows

Strength: Back Squat 3×10(work at 55-65% of 1 rep max)
***Rest at least 3 minutes between sets

1/2 “Nate”
10min AMRAP:
2 Ring muscle ups
4 HSPU
8 KB Swings 70/53#

Scale: 2 Bar MU or 4 C2B, 2 Wallclimbs, 53/35#

AP: Tabata side planks

Tuesday 05.14.19

Warm-up:
Bike, ski, or row :90
10.8.6
Jumping jacks, sit ups
3Rounds:
2 Strength complex(DL/HPC/PJ)
5 Power snatch
5 Overhead squat

Strength: One complex every :90 for 5 sets
3 Deadlifts
2 Hang power cleans
1 Push jerk

15-12-9:
Power Snatch 95/65#
Box Jump Overs 24/20″
Then:
15-12-9:
Overhead Squats 95/65#
Lateral Barbell Burpees

Scale: 65/35#, 20/16″, Lateral barbell burpees- 8 each round

AP: Double under practice(8-10 minutes)

Monday 05.13.19

Warm-up:
PVC mobility
High knees, butt kicks, broad jumps(down and back)
Couch stretch :90 each side
2Rounds:
12 Kips
8 Squat jumps
6 Burpees

“Murph Prep”
1 mile run
5 Rounds:
15 Pull-ups
25 Push ups
35 Air squats

Scale: 1200m run, rep scheme- 10, 15, 20

AP: 50 KB swings 53/35#

Saturday 05.11.19

9:15am Team WOD
courtesy of CrossFit Linchpin
2 person teams, split load as needed, movement must be completed before moving to next one

For time:
500 double unders
150 push press (75/55#)
100 t2b

10:00am Hero WOD & Cardio WOD

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

“RJ”
5 rft: 800m run, 5 rope climbs, 50 push ups