3-31-15

Warm Up: – 800m run

“Burgener” x 5’s

Skills: – 15 min Snatch form work

H-hang 

L-hang

Wrists and hands

Strength: – 15 min cap (build as you go in weight)

6 sets of :

1 rep snatch balance ( from rack )

1 rep hang snatch

1 rep snatch

WOD: – 3 rounds for time:

10 deadlifts @ 205/135

200m OH plate run @45/15

(Last completed: 10/23/13)

3-30-15

Warm Up: – AMRAC 8

With a KB or DB:

10 goblet squats

8 swings

4 alt arm windmills

** 7 min to lift & load to 65% C&J 1RM**

Strength: – EMOM 12

1 DL + 1 High hang clean + 1 split jerk

mins 1-4 @ 65%

mins 5-8 @ 70%

mins 9-12 @ 75%

WOD: – 3 rounds for time:

12 alt arm snatches @ 45+/25+

24 pushups

48 squats

3-28-15

Warm Up: – Ascending Reps (1, 2, 3, etc)

pullups

burpee knee tucks

walking lunges

10 sec plank

Strength: – Deadlift

5-5-5-5-5-5

WOD: – Partner WOD: “1/2 Cindy”

5 pullups

10 pushups

15 squats

*one person works at a time, alternating turns*

 

3-27-15

Warm Up: – Ascending reps for 8 min…

(1, 2, 3, 4, ETC…..)

Burpees (bar-over on 2+)

Clean

Thruster

SDHP

WOD: – 27-21-15-9

Row (Calories) (Sc: SDHP @65/45)

Thrusters @ 95/65 (Sc: 65/45)

3-26-15

Warm Up: – EMOM 9

1. 6 burpee box jump overs @ 24/20

2. 10 hollow rocks

3. 8 pullups

+ Red Light / Green Light : Shuttle Run

Skills: – In 10 min, complete:

50 GHD situps

WOD: – In as few sets as possible complete:

100 Ring rows (feet directly below rings)

 

 

 

 

.

.

or maybe some ULTIMATE MEDBALL !!!

3-25-15

 

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

 

Warm Up: – 2 rounds (10 min cap)

400m run

20 pushups

50 DU / 100 SU

10 box jumps 

HERO WOD: – For Time:

50 walking lunges

25 C2B pullups

50 box jumps @ 24″

25 Triple Unders (150 DU / 450 SU)

50 back extensions

25 ring dips

50 K2E

25 wallball “2-fer-1’s”

50 situps

5 rope climbs

3-24-15

Warm Up: – 4 min – RED Light / GREEN Light

Green = Wallballs

Red = Burpees

Then: 400m run

Skills: – In 25 min complete:

30 kipping dips

30 deficit pushups @ 45/25

30 pistols

WOD: – In Teams of 3-4:

– Load two bars per team (+ extra weights for coed)

– Each teammate starts at 1 station

– Teammates move down the list

All teammates must complete task before

anyone moves to the next movement. 

– Once all movements have been completed

by each teammate, team completes

50m bear crawl together. 

– 50m = 6 – 25ft sections (rig to rig)

 FOR TIME

40 kb swings @ 35/26

30 SDHP @ 65/45

20 slam balls @ 20/14 (lockout OH)

10 G2OH @ 95/65

50m Team Bear Crawl

3-23-15

Warm Up: – AMRAC 8

8 slow, strict pushups

8 PVC dislocates

8 pullups

Bridge Run

4 min Strategy time / SP warm up

TEAM WODS: 

# 1: In 8 min, find a 1RM shoulder press for 

each team member. Score = Total #

REST 4 min

#2: For Time:

1200m Relay (100m per teammate until complete)

Then teams must complete the following…..

“Karen” (150 wall balls)

75 pullups

*1 person must be in a static HS hold during wallballs/pullups*

3-20-15

 

Warm Up: – Athletes Choice (include WOD movements)

WOD: – Open 15.4

WORKOUT 15.4 – Rx

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

 

WORKOUT 15.4 – Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

3-19-15

Warm Up: – AMRAC 8

25 DU / 50 SU

8 burpee T2B

4 pushup to side planks

Mobility: – Partner Shoulder Smash (12 min)

3 min per shoulder / partner

Skills: – 3 rounds NFT (10 min cap)

10 hollow body rocks

3 jump & hold pullups (max hold)

10 superman rocks

***8 min load time for WOD***

WOD: – E:90 sec for 15 min (10 sets)

4 Deadlift + 1 Clean & Jerk

(load 40-50% DL 1RM : 3/11/15)