Friday 05.26.17

Warm Up
2:00 of Couch Stretch each side
-then-
50′ Duck Walk
50′ Burpee Broad Jump
50′ Duck Walk
50′ Burpee Broad Jump

Strength – compare to 04/07
3RM Back Squat

MetCon – compare to 04/07
AMRAP 10 Minutes
6 Deadlift
12 Calorie Row
18 Wallballs

E: 115/80#
F: 135/100#
P: 165/145#; 16/12#
C: 245/165#; 20/14#

After Party
Core = 2 x 20 landmines
Competitor Extra = 1 Muscle Up every :20 Seconds until failure 15 Minute Cap

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Thursday 05.25.17

Warm Up
AMRAP 7:00
10 KB Swings
10 Goblet Squats
10 KB Snatches

Strength – compare to 04/06
15:00 to find 1RM Power Clean

MetCon #1 – compare to 04/06
Row 500m x 3
Rest 3:00
Record fastest and slowest times

MetCon #2
AMRAP 7 Minutes: 20 Double Unders; 6 Chest to Bar; 40 Double Unders; 9 Chest to Bar; 60 Double Unders; 12 Chest to Bar; (Go back to 20/6 and continue)

After Party
Core = stretch & mobility
Competitor Extra = 30 Strict HSPU for Time after every break complete 10 Box Jump Overs 24/20″; 10 Minute Cap

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Wednesday 05.24.17

Warm Up
4 Rounds
Run 200m
10 Light Thrusters

Strength – compare to 04/05
1RM Split Jerk

MetCon – compare to 04/05
21-18-15-12-9-6-3
Push Jerk
Calories on Rower

E: 45/25#; cals 10 each time
F: 65/45#; cals 10 each time
P: 95/65#
C: 115/75#

After Party
Core = 3 x 20 side plank raises each side
Competitor Extra = WOD to End Human Trafficking – Houston Operation Underground Railroad (H.O.U.R.)
3 Rounds:
400m run
10 power cleans (135/95)
20 burpees over the bar
30 wallballs(20/14)
20 medball situps
10 shoulder to overhead
500m row

scale as needed!!

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Tuesday 05.23.17

Warm Up
Misfit Snatch Warm Up

Strength – compare to 04/04
Find 1RM Full Snatch

MetCon – compare to 04/04
3 rds:
800m run
25 burpees
25 sit ups

E = 400m run
F = 600m run
P & C = as written

After Party
Core = 2 x 15 GHD sit ups + 2 x :30 plank holds
Competitor Extra = 3 Rounds: 35/20 Calories on Bike, 3 Rope Climbs

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Monday 05.22.17

Warm Up
30 Banded Good Mornings
-then-
3 Rounds
10 Deadlifts
10 Hang Power Cleans
10 Push press
*All with a light weight

Strength – compare to 04/03
Find your 5RM Touch and Go Deadlift – No bounce, no noise, control the eccentric portion of the lift

MetCon – compare to 04/03
4 Rounds
10 Hang Power Cleans
10 Thrusters
10 Burpees to 6″

E: 55/35#; behind back clap burpees
F: 65/45#; burpees to 25# plate
P: 75/55#
C: 95/65#

After Party
Core = 3 x 10 strict t2b (no kip swing)
Competitor Extra = Every 2 Minutes Until Failure Complete: Row 250/200m, 2 Toes to Bar, R2: 4 T2B, R3: 6 T2B, R4: 8 T2B, Etc…

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Sunday 05.21.17

Open Gym 10:00am – 12:00 noon

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Saturday 05.20.17

9:15am WOD
Single athlete effort

“Deck of Cards” – DO NOT DROP EMPTY BARBELLS – 30 WALL BALL PENALTY FOR WHOLE CLASS!!!!
Hearts = empty barbell hang power clean
Spades = empty barbell s2oh
Diamonds = box jumps
Clubs = empty barbell back squats
Jokers = 10 burpees

10:00am Hero WOD
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

“Daniel”
for time: 50 pull ups, 400m run, 21 thrusters (95/65), 800m run, 21 thrusters, 400m run, 50 pull ups

10:00am Cardio WOD
Daniel w db thrusters max 40/25#

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Friday 05.19.17

Warm Up
10 Muscle Power Cleans
5 Burpees
10 High Hang Power Cleans
5 Burpees
10 Low Hang Power Cleans
5 Burpees
10 Power Cleans
5 Burpees

Strength:
High Catch Power Clean 6×2

MetCon:
4 Rounds
20 Air Squats
20 Push Press

E: 3 rounds 55/35#
F: 65/45#
P:75/55#
C: 85/65#

After Party
Core = 50 MB Straight Leg Sit-ups
Competitor Extra = Every 3 Minutes for 12 Minutes = 10 Burpees to 12″; 1 Legless Rope Climbs

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Thursday 05.18.17

Warm Up
4 Rounds
1:00 Goblet Squat Hold
Back Rack Empty Bar Duck Walk
25′ Forward
25′ Backward

Strength:
Zero Bounce Deadlift 5×3 @60-87.5% of 1RM

MetCon:
For Time
50 Lateral Bar Burpees
30 Front Squats
15 Ring Dips

E: 55/35#; box dips
F: 95/65#; thicker band
P: 135/95#; thinnest band
C: 185/125#

After Party
Core = Tabata Side Plank Holds
Competitor Extra = 3 Rounds Row 1k/800m 7 Bar Muscle Ups Rest 2:00

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Wednesday 05.17.17

Warm Up
Misfit Snatch Warm Up

Strength:
Squat Snatch 5×3
Perfect reps only. Triples can be successfully done between 60 and 90%

MetCon:
3 Rounds
20 KB Snatch
60 Double Unders
Rest 2:00

E: 25/1# db; SU
F: 30/20# db; 2x SU
P: 45/30# db or KB; DU or 3x SU
C: 53/35# KB

After Party
Core = 3×10 Weighted GHD Sit-ups & Back Extensions
Competitor Extra = 5 Rounds: 3 Strict HSPU, 18 Wallballs 20/14lbs, 3 Strict HSPU, Rest :90

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