Wednesday, June 1, 2016

WBS, Double-unders

WOD

Barwork & Accessory 
A) Squat Clean & Jerk, 3x2 @ 87.5%
B) Sotts Press, 5-5-5-5-5
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
Teams of 2 / AMRAP 20 / 1 works, 1 rests
Bike 30 cals
30 Power Cleans
Row 30 cals
30 Front Squats
Run 400m
30 Power Snatch
Run 400m
30 OH Squat
Row 30 cals
30 Deads
Bike 30 cals

*95/65 | 75/55#


Conditioning 
AMRAP 15
30 Double-unders
Max UB Wall Ball Shots, 20/14 | 14/10
*Score = total WBS


Competition
3 RFT (20 cap)
30 GHD WBS, 14/10
20 Front Squats, 3/4 Body Weight (From the floor)
10 HSPU


*Kicker 
For time:
30 Front Rack Lunge, 95/65 | 75/55





Tuesday, May 31, 2016

Power Clean, Front Squat, Push Press, Back Squat, Run

WOD

Barwork & Accessory 
A) Back Squat, 3x5 @ 72.5% of 1 RM
B) Box Jump, 5x5 (increase height each set)
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
5 RFT (20 cap)
100 Single-unders
15 KBS, 55/35 | 45/25
30 Hollow Rocks


Conditioning 
AMRAP 20
7 Bear Complex 95/65 | 75/55
Run 400m or Row 500m


Competition
Opposing Ladder for time (20 cap)
Sled Push, 10-8-6-4-2, start with 90/50# (add 45/25# plate each set)
Triple Unders, 2-4-6-8-10



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Burpees

Monday, May 30, 2016

"Murph": Run, Pull ups, Push ups, Squats

10am class only today

WOD

"Murph"

Color photograph of Michael Murphy, a U.S. Navy officer, wearing a military dress uniform. There is a blue background behind him and he is wearing a gold Navy Seal Trident, two blue and green striped ribbons, one red and yellow striped ribbon and gold parachute insignia wings below the ribbons.

Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
United States Navy destroyer and several civilian and military buildings have been named in his honor.
_________________________________________________________________________

Foundations 
For time / Teams of 2 or more
Run 1 mile or Row 2k
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile or Row 2k


Conditioning 
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile


Competition
For time:
While wearing a 20# vest...
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Burpees

Saturday, May 28, 2016

Single-unders, KBS, Box Jumps, WBS, SDLHP, Push Press, Row, Hollow, Lunges, T2B, Burpees, Deads, Cleans, Snatch

WOD


Teams of 3

AMRAP 10 / complete 1 exercise each round then rotate
100 Single-unders
20 KBS 70/55/35
10 Box Jumps, 20"

-rest 2 mins

3 Rounds / all work
1 min - WBS 20/14/10
1 min - SDLHP 75/55
1 min - Box Jump 20"
1 min - Push Press 75/55
1 min - Row - calories

-rest 2 mins

AMRAP 7 / 1 works, 2 rest
50 Hollow Rocks
50 Lunges
50 T2B or Knee ups
50 Reverse Hypers
50 Burpees

-rest 2 mins

AMRAP 7 / 1 works, 2 rest
Deadlifts - 1 rep
Power Cleans - 2 reps
Power Snatch - 3 reps
*95/65/45





Friday, May 27, 2016

Row

WOD

Barwork & Accessory 
A) Make up day:  Squat Snatch or Squat Clean & Jerk 3x3 @ 85% of 1 RM
or Deadlift 1x5 @ 60% of 1 RM
B) Pistols or Single-leg Stand ups, 5x6-10
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
AMRAP / rest 30 seconds b/w sets
1 min - Strict Shoulder Press
1 min - Push Press
1 min - Push Jerk
1 min - Back Squat
1 min - Front Squat
1 min - Overhead Squat
1 min - Deadlift
1 min - Summo Deadlift High-pull
1 min - Power Clean
1 min - Power Snatch
1 min - Thrusters

*95/65 | 75/55


Conditioning 
3 RFT
Row 500, 400, 300, 200, 100
*rest 1:1 / score = total time including rest


Competition
For time:
20 Pistols
10/5 Muscle-ups
Run 800m
HSW 40'
100 Double-unders
Row 500m



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Thrusters 95/65 | 75/55

Thursday, May 26, 2016

Double-unders, WBS

WOD

Barwork & Accessory 
A) Front Squat 3x5 @ 70% of 1 RM
B) Handstand Holds, 5x5
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
Teams of 4 / AMRAP 20
20 Sled Push, 3/2
-then
P1 - 100m Lunge
P2 - 200m OH Carry, 45/25 | 35/15#
P3 - 300m KB Farmers Carry, 55/35 | 45/25#
P4 - 400m Run

*Complete each exercise and advance only when person ahead is done / all work simultaneously


Conditioning - "D. Wilkins"
3 RFT (20 cap)
Run 800m
5 Bar Muscle-ups


Competition
3 RFT
15 UB Clean & Jerk 135/95 | 95/65
10 C2B (men strict)
5 Box Jump 30/24/20


*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 KBS, 70/55 | 55/35


Wednesday, May 25, 2016

Run, Double-unders, Row, Bike

WOD

Barwork & Accessory 
A) Squat Clean & Jerk, 3x3 @ 85% of 1 RM
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
5 RFT
Run 200m
10 Hang Power Cleans, 95/65 | 75/55
20 Sit ups


Conditioning 
For time (20 cap)
Run 800m
40 Double-unders
Row 1000m
30 Double-unders
Bike 30 cals
20 Double-unders


Competition
AMRAP 12
10 Deads 315/225 |
20' Handstand Walk
30 GHD Sit ups



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
30 Muscle Snatch / 20 Power Snatch / 10 Squat Snatch, 75/55 | 65/45