10-28-16

MORNING CLASS 

Warm up: –  AMRAC 8

20 sec PVC stretch

15 mtn climbers

10 sec DU/SU

HSPU (ascending each round)

Skills: – Kipping HSPU practice

WOD: – "Annie"  (LC: 5/14/16, 2/9/16, 4/23/15)

50-40-30-20-10

DU

Situps

Halloween Social

Warm Up: – 

PARTNER WOD 

A. Max distance (50ft sections) "Human Wheelbarrow"

2 min time cap

(partners may alternate at any time)

B. "Satan's Slay Ride"

AMRAP 13 

Teams must complete the following reps in order. BOTH partners must complete the reps shown below before the pair can move on to the next movement (20 pullups EACH, etc.). Only one person can work at a time. Pairs can "trade" reps, but only on 1 movement. Each partner must complete at least 5 reps of all movements. 

20 pullups

20 deadlift @ 185/125

20 K2E

20 HSPU

10 burpee box jumps

1 sled push @ 100ft 

(1 pushes the sled,1 rides the sled, then switch)

10-27-16

Warm Up: – AMRAC 5

5 pullups

10 jumping squats

15 sec PVC stretching

20 DU / 40 SU

Then; 5 min barbell warm up

Mobility: – 9 min ankle stretching

WOD: – AMRAP 12

8 pistols

4 Clean & Jerk @ 185/125

Gymnastic Conditioning: – 2 rounds NFT

Max rep unbroken pullups

Max hold weighted plank @ 45/25

REST AS NEEDED

10-26-16

Warm: – AMRAP 6

7 kb swings

7 goblet squats

7 V-ups

7 box jumps

Strength: – Front Squat

5 x 4 @ 75%

5 x 1 @ 85%

WOD: – For Time

30 kb swings @ 53/35

7 box jump overs @ 24/20

45 wallballs @ 20/14

7 box jump overs @ 24/20

60 DU / 120 SU

7 box jump overs @ 24/20

45 wallballs @ 20/14

7 box jump overs @ 24/20

30 kb swings @ 53/35

10-25-16

Warm Up: – AMRAC 8

5 burpee box jumps

10 sec HS hold

15 situps

30ft duck walk

WOD: – Individual Goal Evaluation/Testing

10-24-16

Warm Up: – AMRAC 6

5 burpees

NTE 5 pullups

10 mtn climbers

10 lateral plate jump-overs @ 45/25

WOD: – "Chelsea"

EMOM 30

5 pullups

10 pushups

15 air squats

2016 Goal evaluation and testing week. Bring your A-game !

10-22-16

Warm Up: – EMOM 9

1. Row 10 cal

2. 15/10 pushups

3. 10 reverse burpees

Strength: Back Squat

5×4 @ 75%

5×1 @ 85-90%

WOD: – For Time:

21-15-12-9-6-3

SDHP @ 95/65

Wallballs @ 20/14

GHD situps 

10-21-16

Warm Up: – AMRAC 6

5 burpee box jumps @ 24/20

15 air squats

30 DU / 60 SU

Then: 4 min barbell warmup 

HERO WOD: – "Rahoi"

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

AMRAP 12

12 box jumps @ 24/20

6 thrusters @ 95/65

6 bar-facing burpees

Gymnastics: – 2 rounds NFT

15 glute-ham raises (partner)

15 banded hip bridges @ 2111

10-20-16

Warm Up: – AMRAP 5

Ascending reps 

PVC dislocates (slow)

HS hold X 5 sec

T2B

Hollow rock X 5 sec

Pushup

Then; Deadlift barbell warmup @ bar+

WOD: – "Time Priority Diane"

60 sec Deadlift @ 225/155

60 sec HSPU

45 sec Deadlift 

45 sec HSPU

30 sec Deadlift

30 sec HSPU

*No rest between movements*

10-19-16

Warm Up: – 6 min Dynamic warm up

Lunge skill

K2E skill

Strength: – Back Squat 

6 X 2 @ 85%+

Partner WOD: – AMRAP 15

60ft. OH walking lunge @ 45/25

60ft. Farmers Carry @ "X" (unbroken carry)

10 K2E

10-18-16

Warm Up: – AMRAC 5

6 burpees

8 T2B

10 jumping lunges

Then, 6 min barbell warmup

Strength: – 3 X 8 SP @ 75% 1RM

1 X 10 S2OH @ 85%

WOD: – Against a running clock, perform the following:

0:00   1 Clean & Jerk @ 135/95

0:10   1 Power Snatch @ 135/95

0:20   1 OHS @ 135/95

0:30   1 Clean & Jerk 

0:40   1 Power Snatch 

0:50   1 OHS

1:00   1 Clean & Jerk

1:10   1 Power Snatch

1:20   1 OHS

Continue until the clock reaches 15 minutes.