Tuesday 05.16.17

Warm Up
21-15-9
Empty Bar Thrusters
Calorie Row

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

3 Rounds
Run 800m
14 Hang Power Cleans

E: 64/45#
F: 75/55#
P: 115/75#
C: 135/95#

After Party
Core = 3 X 20 Russian KB Twists
Competitor Extra =
EMOM for 7 Minutes = 7 Strict Ring Dips (Add DB between legs if increased difficulty is needed)

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Monday 05.15.17

Warm Up
3 Steady Rounds
50′ Inch worm
50′ Burpee Broad Jump
-then-
Row 300m HARD

Strength:
Back Squat 4×4 @75-85%

MetCon:
Half “Angie”
50 Pull Ups
50 Push Ups
50 Ab Mat Sit Ups
50 Air Squats

E: 30 reps each; kipping jumping or ring rows; snaking allowed but c2g
F: 40 reps each; thicker bands; snaking allowed
P: thinnest band; slight snaking allowed
C: as written
C+: full Angie w 20:00 time cap

After Party
Core = 30 Tuck planks on frisbee
Competitor Extra =
EMOM for 14 Minutes = 10 GHD Sit Ups, 15/10 Calorie Row, Alternate Movements

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Sunday 05.14.17

Open Gym 10:00am – 12:00 noon

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Saturday 05.13.17

9:15am Team WOD
Teams of 2 – split reps as desired 40 minute time cap
20, 19, 18, 17….descending ladder to 1
box jumps
deadlifts
squat cleans

F = 20/16; 75/45; 16/12
P = 24/20;115/75;20/14
C = 30/24;145/105;30/20

10:00am Hero WOD
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
“Wes”
Run 800m with 25# plate
–then–
14 rounds
5 strict pull ups
4 burpee box jumps (24/20”)
3 cleans 185/135#
—then run 800m with 25# plate

10:00am Cardio WOD
WES, sub 3 cleans = 10 air squats

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Friday 05.12.17

IMG_2087

Warm Up:
25 Medball Cleans
25 Empty Bar Push Presses
25 Medball Cleans

Strength:
High Catch Power Snatch 6×2

MetCon:
AMRAP 15 Minutes
30 Wallballs
20 Sit Ups
5 Strict Handstand Push Ups
E: 14/10#; box HSPU
F: 16/12#; ab mat asst. HSPU
P: 20/14#; kipping HSPU
C: 20/14#

After Party
Core = Accumulate 2:00 L-Sit Hold
Competitor Extra = Every 4 Minutes for 12 Minutes = Bike 25/12 Calories; 15 Toes to Bar

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Thursday 05.11.17

IMG_2066

Warm Up
4 Rounds
12 Walking Lunge Steps
12 Wall Balls
12 Ring Rows

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

MetCon:
15-12-9-6-3
Chest to Bar Pull Ups
Overhead Squats

E: kipping jumping; 55/35#
F: banded pull ups; 65/45#
P: chin over bar; 95/65#
C: 135/95#

After Party
Core = stretch & mobility
Competitor Extra = :30 on :30 off For 7 Minutes = Max Rep Push Ups

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Wednesday 05.10.17

IMG_2034

Warm Up
Smash the Calves
2 Rounds:
50 Single Unders Both Feet
50 Single Unders Left Foot Only
50 Single Unders Right Foot Only

Strength:
Back Squat 3×5 @75-85%

MetCon:
8 Rounds
1:00 on, 1:00 off – alternate movements
Max Double Unders
Max Burpees to 6″

Score = 2 scores – total du/total burpees
Red = as written; blue = SU and burpees to plate 45/35:

After Party
Core = Tabata Hanging – Active/Passive/Swinging
Competitor Extra = EMOM for 6:00 = 2 rope climbs

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Tuesday 05.09.17

IMG_2024

Warm Up
AMRAP 7:00
:30 Overhead Plate Hold
10 Push Ups
Run 100m

Strength:
Zero Bounce Deadlift 4×4 @60-85% of 1RM

MetCon:
AMRAP 20 Minutes
9 Squat Cleans
12 Toes to Bar
Run 200m

E: 65/45#; med ball sit ups
F: 95/65#; hanging leg raises
P: 125/85#; t2b >parallel
C: 155/105#

After Party
Core = 2X20 Side Plank Raises Each Side
Competitor Extra = EMOM for 12 Minutes = Muscle Ups Either 2, 3, 4 or 5 Reps on the Minute. Goal is to pick a number and stick to it the entire time

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Monday 05.08.17

IMG_2007

Warm Up
Run 800m
then
2 Rounds
12 Kettlebell Swings
8 Pull Ups

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

MetCon
“Helen” – compare to 01/09
3 rft:
400m run
21 KB swings
12 pull ups

E: 25/20#; kipping jumping
F: 30/25; thicker band
P: 40/30#; thinnest band
C: 53/35#

After Party
Core = 3 x 15 v-ups
Competitor Extra = EMOM for 10 Minutes = 10 Kipping HSPU to Open standard

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Sunday 05.07.17

Open Gym 10:00am – 12:00 noon

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