8-30-14

Warm Up: – 400m run

25 squats

15 burpees

25ft Inch worm

Skills: – KB swings

Push Press

WOD: – 3 rounds for time:

6 S/A DB/KB Push press – R

7 DB/KB swings

6 S/A DB?KB Push press – L

7 DB/KB swings

14 pushups

200m run

  

Competition Teams:

Warm Up: –  800m run

100 DU/200 SU

20 burpees to 45# plate

Skills: – 8 min – Bar MU practice

8 min – Pistol practice

All Teams: Test 1 –  AMRAP 1 – OHS

Repeat @ alt weight

WODs: 10 min Strategic planning/breakdown

8 min rest between WODS

 

Team 1: – WOD #6 : AMRAP 10

“Ascending Axles”

Team 2: – Test # 5  (practice HS until time lapses)

 

Team 3: – WOD #1 : “The Ghost”

 

8-29-14

 Warm Up: – 1 min of each:

stretching lunges

handstands

slow,slow squats

elbow plank hold

Then; 800m run

Skill: – EMOM 6

6 burpee broad jumps

Sprint to cones and back

 

REST 4 min, Then: Repeat

 

WOD # 2: – (Last completed 9/16/13)

3 round for time:

10 clapping H/R pushup s

20 T2B

30 jumping squats

 

8-28-14

Warm Up: – 2 rounds NFT

20 push press @ bar only

10 burpee knee tucks

10 strict HSPU

200m run

Strength: – Push Jerk – 5RM in 20 min

WOD: – AMRAP 12

25 DU

10 medball situp wall toss

8-27-14

Warm Up: – AMRAC 8

Bridge run

10 jumping squats

10 pvc dislocates

Skills: – Lunges/OH lunges

Importance of ext rotation

WOD: – Athletes Choice: 200/300/400

Athlete must complete reps chosen

by using the following movements:

Squats

Situps

H/R Pushups

Walking Lunges

Athlete must complete at least 25

reps of each movement.

 

8-26-14

Warm Up: – AMRAC 8

5-8 kb/db sumo deadlifts

5-8 T2B

5-8 Banded rows @ 3221

WOD: – Hero WOD – “Kevin”

3 rounds for time:

32 Deadlifts @ 185

32 Hanging hip touches, alt hands

800m running farmers carry @ 15lb DB


Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

8-25-14

Warm Up: – 20 Hanging Hip touches, alt hands

20 kb/db Windmills @ “medium”

20 kb/db Goat baggers @ “medium”


 

Skills: – In 20 min, collect 5 X 5 of the following movements:

Twisting Pullups/Ring Rows

Banded Shoulder Rotators @ 3321

With remaining time, load & pull for WOD

WOD: – “Cluster Bomb”

21 Squat clean thrusters (cluster) @ 155/105

 

 

 

8-23-14

Warm Up: – 400m run

15 burpees

15 mtn climbers

15 pushups

Skills: – Box jumps, medball situps, T2B

WOD: – Partner WOD: 

With a clock set to 8 min, perform AMRAP

at each station, changing stations every 2 min.

Clock continues to run through transitions.

Box jumps – 20″

OTB medball situps @ 14/10

T2B

Burpees

REST 3 min

With a clock set to 6 min, perform AMRAP

at each station, changing stations every 90 sec.

SCORE = total reps performed.

 

 

 

Competition Teams: 

Warm Up: – Athletes have 8 min to warm up properly

Skills: – Bar MU practice – 6 min

Pistol practice – 6 min

Strength: – OHS – Every 2 min for 10 min , complete AMRAP

of M: 135/115  F: 95/75

WODs: – Each team has 3 WODS to complete. Time 

caps are in place and all teams will receive

a 3 min rest period between WODS.

 

Team #1 – Max calorie row in 10 min.

Each partner must complete at least

2 min on the rower

Team #2 – Sled pull (10 min time cap)

Partners must complete

800m @ 95/75

Team #3 – AMRAP 10 “SnatchUP” 

3 Snatch @ 95/65

3 Box jumps @ 30/24

 

8-22-14

Warm Up: – 800m run

20 burpees

10 HS pushups

Skills: – Inverted hangs on bar

Pull overs

WOD: – Choice of WOD tonight:

1 mile for time

OR

AMRAP 4

10 DL @ 65% 1RM

10 walllballs @ 20/14

Rest 2 min

Repeat 2X

8-21-14

Warm Up: – 1/4 “Angie”

Skills: – Rope Climbs – AMRAC 10

Pistols – AMRAC 8

WOD: – “Helen” (Last comp: 12/2/13 , 2/7/14)

3 rounds for time

400m run

21 kb swings @ 53

12 pullups

8-20-14

Warm Up: – AMRAC 8

8 kb swings @ “medium”

8 T2B

8 goblet squats (same # as above)

Strength: – Back Squat: 5RM in 20 min

WOD: – AMRAP 20

12 walking lunges

15 straight leg situps

15 back extensions

5 muscle ups