Wednesday 11.15.17

Warm up
Lat Smash on Barbell
then
AMRAP 6
Run 200m
10 Floor Presses

Strength
Snatch (full) 6×3 @ 75-80%

MetCon:
AMRAP 5 Minutes x 3; Rest 2:00
10 HSPU
5 Squat Snatch
10 CTB Pull Ups

Continue where you leave off each AMRAP
E: seated DB press; 55/35#; ring rows
F: 2+ ab mat or box; 75/55#; banded pull ups
P: 1 ab mat; 115/75#; chin over bar
C: 135/95#

After party:
Core = 3 x 10 weighted good mornings
CE = Row 1k x 4; Rest :90

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 11.15.17

Tuesday 11.14.17

Warm up
Alternating EMOM 10:00
:30 HS Hold
15 Heavy Russian KB Swings

Strength
Push Press 4×4 @ 80%+. Go heavier than week 1

MetCon:
10 Rounds:
3 Power Cleans
15 Wall balls

E: 7 rounds: 85/55#; 14/10#
F: 125#/75#; 14/10#
P: 155/105#; 16/12#
C: 185/125#; 20/14#

After party:
Core = 30 GHD sit ups
CE = 5 Rounds: 20 Shoulder Taps, Freestanding HS or Nose and Toes position. Rest as needed

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 11.14.17

Monday 11.13.17

Warm up
HIp mobility
then
20-15-10
Hang Squat Cleans 65/45lbs
SDLHP 65/45lbs

Strength
Squat Clean
Warm Up 4×2 @ 60-70% w/ pause at knee; drop and reset
then
7×1 @ 82.5-92.5%

MetCon:
3 rft:
400m run
8 deadlifts
2 legless rope climbs

E: 115/75#; 6 jumping pull ups per round
F: 135/95#; 6 banded dead hang pull ups per round (no kip)
P: 185/135#; rope climb or 6 dead hang pull ups per round
C: 225/155#; regular rope climb
C+: 275/185#

After party:
Core = 3 x 15 k2e
CE = Row 200/150m x10; Rest :60

Posted in WOD | Tagged , , , , , | Comments Off on Monday 11.13.17

Sunday 11.12.17

Open Gym 10am – 12pm

Posted in WOD | Comments Off on Sunday 11.12.17

Saturday 11.11.17

9:15am Team WOD
2 person teams, AMRAP 25:00
Athlete 1: run 400m (timer)
Athlete 2:
5 thrusters,
7 box jumps
9 hspu

E/F: 75/45#; 16/12; 3 wall walks
P: 95/65#; 20/16; ab mats
C: 135/95#; 24/20

10:00am Hero WOD
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

DT
5 rft: 12 deads (155/110), 9 hang power clean, 6 jerks

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 11.11.17

Friday 11.10.17

Open Gym 3:30-6:30 (in addition to scheduled classes)

Warm up
Pick 1:
Row 1K
Run 800m

10:00 Skill Work:
Pistols

MetCon – cap at 30:00
Teams of 2 – split work as needed:
Row 50 calories
50 burpees
50 KB swings

Then, 2 rounds of
Row 40 calories
40 team burpees
40 KB swings

Then, 3 rounds of
Row 30 Calories
30 team burpees
30 KB swings

E: cals 30/20/10; 30/20#
F: cals 30/20/10; 40/25#
P: 45/30#
C: 54/35#

After party:
Core = mobility/stretch
CE = 7×3 Pull Overs on Bar

Posted in WOD | Tagged , , , , , | Comments Off on Friday 11.10.17

Thursday 11.09.17

Warm up
5 Rounds
10 PVC Snatch Grip DL
10 PVC Snatch High Pull
10 PVC Snatch Balances

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

MetCon:
6 Rounds
Run 100m
7 Shoulder to OH

E: 75/55#
F: 95/65#
P: 115/75#
C: 135/95#

After party:
Core = 25 GHD sit ups
CE = AMRAP 15 Minutes Row 200m + 40′ HS Walk (20′ out, pirroette, 20′ back); Rest :30

Posted in WOD | Tagged , , , , | Comments Off on Thursday 11.09.17

Wednesday 11.08.17

Warm up
Shoulder mobility
AMRAP 6
4 Push Ups
8 PVC OHS
20 Double Unders

Strength
Push Press 4×2 @ 90%

MetCon:
10 Rounds
2 Bar Muscle Ups
8 Burpees to 6″ Target
16 DB Overhead Squats (Alternate Arms Each Round)
Rest :30

E: 20/12-15#
F: 30/20#
P: 40/25#
C: 50/35#

After party:
Core = 40 sledge swings
CE = Sled Push Sprint – Light Weight 50ft’ x 8 Rest as needed

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 11.08.17

Tuesday 11.07.17

Warm up
20-15-10
Glute Bridges w/ light weight
Box Jumps w/ a step down
PVC Pass Throughs

Strength
Back Squat Speed Work 8×3 @ 65%

MetCon:
Run 800m
100 Wallballs
Run 800m

E: 600m run; 75 wall balls 14/10#
F: 14/10#
P: 16/12#
C: 20/14#

After party:
Core & CE = Lunge Hold 12 Rounds (6 each side) :30 on :30 off Alternate sides

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 11.07.17

Monday 11.06.17

Warm up
3:00 of T-Spine Mobility
then
3 Rounds
10/8 Calorie Row
10 Light Hang Squat Cleans

Strength
Clean and Jerk 6×3 @ 72.5-77.5%

MetCon:
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

E: 55/35#; box hspu
F: 65/45#; 2+ ab mat
P: 75/55#; 1 ab mat
C: 95/65#

After party:
Core = 100 butterfly sit ups
CE = Strict CTB Pull Ups 12×5 Rest as needed

Posted in WOD | Tagged , , , , , | Comments Off on Monday 11.06.17