WODS & NEWS

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FRIDAY 12.15.17

For Load
Thruster
Heavy 3 (from Rack)

HEARTBREAK KID
3 Rounds:
10 Front Squats (165/125) From Ground
20 Chest to Bar Pull-Ups
50 Double Unders

COMP TRAINING
1. TBA
2. 3 Rounds:
10 Front Squats (225/155)
50 Double Unders
10 Muscle Ups

WEIGHTLIFTING (more…)

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Thursday 12.14.17

Mobility
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch stretch 2:00 each leg
Pigeon pose 2:00 each leg

Warmup-coaches choice

Long Gone
20:00 AMRAP
400 M Run
30 Wall Balls 20/14
20 Abmat Sit-ups

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WEDNESDAY 12.13.17

Weighted Pull-Up
3-3-3-3

Top to Bottom
5 rounds for total reps:
Thruster 135/95
Toes to Bar
(rest 3:00 between rounds-Reps must be unbroken)

COMPETITOR
1. Barbell Conditioning
On the Minute x 5
5 Touch and Go Power Clean and Jerks

2. Conditioning
5 Rounds for total reps:
Thruster 155/105
Toes to Bar
(rest 3:00 between rounds-Reps must be unbroken)

3. Barbell Reverse Lunge
2 x 20 (Total Steps)

weightlifting (more…)

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TUESDAY 12.12.17

17.1
For time:
2. For time:
10 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
20 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
30 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
40 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
50 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
Time Cap: 20 minutes

COMPETITOR
1. TBA
2. For time:
10 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
20 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
30 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
40 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20
50 Dumbbell Snatches, 50/35
15 Burpee Box Jump Overs, 24/20

WEIGHTLIFTING
Bench Press
Warm up 45%-55%-60% 5-5-3
75% 5
85% 3
95% 1+ to failure

Circuit
3 Rounds
10 Strict Press
5 Man Maker (Row+push up+row+pushUp+Squat Clean thruster)

3 Rounds
10-15 Barbell Jump Squat

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Monday 12.11.17

Deadlift
6×3
Every 1:15

Hot Trot
15 min Amrap
9 Squat Cleans (155/105)
11 HSPU
100 M Run

COMPETITOR
1. Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level

followed by…

On the Minute x 7:
1 Snatch
Not to exceed 95%

2. Snatch Deadlift
5×2 @ 85%
Pause for 5 Seconds 1″ off the ground, stand.

3. Hang Snatch High Pull
5×3 @ 55%

4. Back Squat
On the Minute x 6:
5 Back Squats – 80%

5. Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
15 GHD Sit-Ups
25% Max Ring Muscle-Ups
15 Burpees
25% Max Ring Muscle-Ups
Rest 3:00 between sets

6. 15 min Amrap
9 Squat Cleans (165/115)
11 Deficit SHSPU (45/25)
100m Run

WEIGHTLIFTING
Warm up 45%-55%-60% 5-5-3
75% 5
85% 3
95% 1+ to failure

Front Squat
85% 3.3.3
90% 2.2.2

3 sets
10 pull ups
10 Pushups
15 Sit ups

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FRIDAY 12.8.17

Thruster
Heavy 3

Glide
5 Rounds for Time
7 Thrusters 105/75
300 M. Row
21 Double Unders

COMPETITOR

1. Kipping Handstand Push-ups
5 Rounds:
Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
Row 25/18 Calories
Any Time remaining, Max Kipping Handstand Push-ups

2. Deadlift
4 Sets of 15:
Unbroken Deadlifts (225/155)
Rest as little as needed between rounds. Compare to last week’s 3×20.

3. Conditioning
5 Rounds for Time
7 Thrusters 105/75
300 M. Row
21 Double Unders

WEIGHTLIFTING (more…)

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Thursday 12.7.17


“Walker”
20:00 AMRAP
4 bar muscle Up
6 HSPU
11 Power clean 155/105
14 Box Jump 24/20
100 M. Burden Run 75/50.

Sgt. Jimmy Walker passed away on 11.14.2017 due to a heart attack. Sargent Walker served as Intel for United States Marines from 2000 to 2006 and was part of the initial push into Iraq. Jimmy is survived by his father Jimmy Sr., His mother Carolyn, his two brothers Nicholas and Derrick and two sisters Shawanda and Sherree. Jimmy was a great man and will be missed dearly. To Sargent Walker’s family and friends we are deeply sorry for your loss.

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Wednesday 12.6.17

Weighted Pullups
3-3-3-3-3

Heatseeker
5 Rounds for time of:
15 Wall Balls, 20/14
12 Push-ups, Hand Release
9 Deadlift 225/155

COMPETITOR

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change Weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2. Push Press
4 Sets of 6 Reps
Same weight across

3. Conditioning

5 rounds
15 Wall Balls, 20/14
12 Push-ups, Hand Release
9 Deadlift 275/185

WEIGHTLIFTING
Back Squat
Warm up 45%-55%-60% 5-5-3
70% 3
80% 3
90% 3+ to failure

WEIGHTLIFTING
Romanian Deadlift
8-8-8
Calve Raise
10-10-10

5 Rounds for completion
15 Weighted GHD Sit Ups
15 Weighted Back Extension

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Tuesday 12.4.17


Teams of 3, with a Running Clock:
At the 0:00,
“Front Loader”

AMRAP 7
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)
rest 3 minutes
AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/80)
AMRAP Front Squats (135/95)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

Competitor
1. Deficit Strict Handstand Push-ups
12 Reps
Rest 1:10
10 Reps
Rest 1:00
9 Reps
Rest :50
8 Reps
Rest :40
7 Reps
Rest :30
6 Reps
(4.5” / 3” Deficit)

2. “Front Loader” individual
Part #1
AMRAP 5: Push Press
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Rest 3:00
At the 8:00, “Front Loader” Part #2
AMRAP 5: Front Squat
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Rest 3:00
At the 16:00, “Front Loader” Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135

3. Conditioning
8 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Wreckbag Sprint (70/50)

Score is slowest round
WEIGHTLIFTING (more…)

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Monday 12.3.17

12:00 EOMOM- 6 Rounds
3 Hang snatch

3 rounds for reps + cals:
1:00 Toes to bar
1:00 Plate Burpee 45/45
1:00 DB lunge 50/35( per hand frnt rack)
1:00 Cal row
1:00 rest

Competitor
Pausing Snatch
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

then…

On the Minute x 7:
1 Snatch
Not to exceed 93%

2. Snatch Deadlift
5×2 @ 85%

5 Seconds to move from floor to knee-level. Stand,
drop the bar, and reset for the second repetition.

3. Back Squat
On the Minute x 6:
5 Back Squats – 78%

4. Ring Muscle-Ups
For Time:
4 Sets of 30% of Max Unbroken Reps
50/35 Calorie Row
3 Sets of 30% of Max Unbroken Reps

5.3 rounds for reps + cals:
1:00 Toes to bar
1:00 Plate Burpee 45/45
1:00 DB lunge 50/35( per hand frnt rack)
1:00 Cal row
1:00 rest

WEIGHTLIFTING (more…)

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