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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Friday 10.13.17

Warm Up:
6 Rounds
:30 Goblet Squat Hold
:30 Max Reps Air Squat
:30 Rest

Strength:
Find 1RM Front Squat

MetCon:
For Time with 10:00 cap
40 Burpee Box Jump Overs
30 Overhead Squats
20 Bar Muscle Ups
Score = time or (-reps remaining)

E: 12/45# plate; 55/35#; kipping jumping
F: 16/12#; 65/45#; kipping or banded c2b
P: 20/16#; 75/55#; c2b
C: 24/20#; 115/75#

After party:
Core = 30 bb side bends (L/R = 1)
Competitor Extra =
40 Minute Run; Run out 20 minutes, Run back 20 minutes
Two part test:
Total distance covered and How close you get to the start point at the end

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Thursday 10.12.17

Warm Up
10 empty B.B. deadlifts
10 hang power clean
10 front squat
10 push press
10 push jerk
Repeat
Then
Row 300m AFAP

Strength:
3 Attempts at 1RM Squat Clean and Jerk

MetCon:
3 Rounds
50m Farmer’s Carry (DB or KB)
20 wall balls

E: 25/15# per hand; 14/10#
F: 30/20# per hand; 16/12#
P: 40/30# per hand; 20/14#
C: 50-55/35# per hand; 30/20#

After party:
Core = 25 barbell roll outs
Competitor Extra = AMRAP 2 Minutes x 4; Rest :60; 15 Toes to Bar; Max Rep DB Snatch in remaining time DB 50/35lbs. Score is total DB Snatch

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Wednesday 10.11.17

Warm Up:

20 reps

Strength:
In 15 Minutes
Find 1RM Push Press

MetCon:
Every 3 Minutes until failure
Run 200m
12 Thrusters
3 Pull Ups
Rest remainder
Increase Pull Up reps by 3 each interval

E: 35/15#; jumping
F: 55/35#; thick band
P: 65/45#; thin band
C: 75/55#

After party:
Core = 10 tire flips AHAP
Competitor Extra =
In a 10 minute window Complete 3 sets of HSPU for max total reps

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Tuesday 10.10.17

Warm Up:
3:00 of Glute Activation
25 Hip Super Mans
then
10 Rounds
6 Squat Jumps
2 Burpees

Strength:
Find 3RM Back Squat

MetCon:
For Time
21 Calorie Row
9/6 Muscle Ups
15 Calorie Row
7/5 Muscle Ups
9/6 Calories Row
5/4 Muscle Ups

E: ring rows
F: ring MU transitions
P: 1:1 dead hang + ring dips
C: ring

After party:
Core = 50 sledge swings
Competitor Extra =
AMRAP 9 Minutes: Climb the Ladder = 2 Atlas Stone Over Shoulder 100/70lbs; 10/7 Calorie Row; 4 stone; 10/7 Calorie Row; 6 stone; 10/7 Calorie Row; Etc.

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Monday 10.09.17

Warm Up:
Misfit Snatch Warm Up

Strength:
3 Attempts at 1RM Snatch

MetCon:
5 Rounds
8 Deadlift
20 Double Unders
8 Power Cleans
20 Double Unders
8 Push Jerk
20 Double Unders

E: 65/45#; SU
F: 95/65#; 2x SU
P: 135/85#; DU or 3x SU
C: 155/105#

After party:
Core = 3 x 10 strict t2b
Competitor Extra =
100yd Sprint; Rest 5:00; 200yd Shuttle Sprint (100yd down and back); Rest 5:00; 300yd Shuttle Sprint (100yd down, back, down)

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Sunday 10.08.17

Open Gym 10:00am – 12:00pm

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