12-31-18

Warm Up: – AMRAC 8

10 cal bike or row

5 hang muscle snatch

5 BTN snatch grip press

5 OHS

3 kip swings + 1 pullup

—– PVC / Barbell warmup —–

WOD: – A. 3 position snatch

1 – 1 – 1 – 1 – 1

B. Back Squat @ final from A

2 x 10

C. Muscle Snatch

2 x 10

12-29-18

Warm Up: – 8 min dynamic warmup with DB @ 30/20

WOD: – Partner up & complete For Time:

Both partners must complete Jump Rope portions:

50 DU (100 SU)

30 squat cleans @ 155/105

40 DU (80 SU)

60 HSPU

30 DU (60 SU)

90 pullups

20 DU (40 SU)

120 db snatch @ 50/35

10 DU (20 SU)

150 GHD situps

12-28-18

Warm Up: – EMOM 9

1: 45 sec DU/SU

2: 5 devils press @ 25/15 + 5 roll to Vsit

3: 50ft banded monster walk (minimum 40 sec)

—– Barbell wamup —–

WOD: – “Bang Bang”

AMRAP 6 X 2 (3 min rest between)

Wallballs ascending by 5’s @ 20/14

Deadlift ascending by 2’s @ 275/205

Cheat Sheet Scores: R1=7, R2=21, R3=42, R4=70

Accessory: – 2 RNFT

1 min D-ball hug @ 90/50

30 banded tricep pulldowns

12-27-18

Warm Up: – AMRAC 6

5 db high pulls + 5 db snatch R/L

10 cal bike or row

5 T2B

10 sec pullup or ring row

—– Barbell warmup —–

Strength: – EMOM 8

Power snatch + OHS

WOD: – For Time

15 – 12 – 9 – 6 – 3

Power snatch @ 115/75

Bar facing burpees

12-21-18

Warm Up: – AMRAC 6

5 kip swings

15 plyo skiers

5 reverse lunges R/L

10 reverse grip shoulder press

—– Barbell Warmup —–

HERO WOD: – “Foo”

AMRAP 20

Buy In: 13 Bench Press @ 170/125

7 C2B pullups

77 DU

2 squat clean thrusters @ 170/125

28 abmat situps

 

Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

Courtesy of WODWELL.com

12-20-18

Warm Up: – Tabata Jump Rope

Followed by AMRAC 6

20 high knees

20 butt kicks

15 band pull aparts

5 burpee step ups

WOD: – EMOM 30

1: 18/15 Cal row or bike

2: 10 burpee box jump overs @ 24/20

3: REST

Goal: Completion (Score by reps missed)

Cool Down: – 3 min foam roll spine

90 sec “doorway” pec stretch

12-19-18

Warm Up: – EMOM 8

Odds: 3 inch worms + HS kick ups

Evens: 30 DU/SU + 5 strict T2B

Core Conditioning: – 8 rounds

30 sec ON / 30 sec OFF

Double KB/DB OH hold

WOD: – Tabata Mashup

20 sec ON / 10 sec OFF (alternate movements)

Situps

Dball OTS @ 90/50

Air Squats

Cool Down: – Jog 800m

12-18-18

Warm Up: – Spend 10 min warming up to WOD movements. Choose your weights and have some fun!

WOD: – “12 Days of Christmas”

For Time – Performed like the song….

1 Power snatch @ 155/105

2 Bar muscle-ups

3 Clean & Jerks @ 155/105

4 Ring dips

5 Burpee box jump overs @ 24/20

6 K2E

7 KB swings @ 70/53

8 Wallballs @ 30/20

9 Deadlift @ 155/105

10 Calorie Bike

11 Back squats @ 155/105

12 Deficit HSPU @ 8/4″

12-17-18

Warm Up: – AMRAC 6

10 banded pull aparts

10 banded shoulder press (5R/5L)

10 sec L-sit hold

20 sec DU/SU

—- 4 min barbell warmup —-

WOD: – For Heaviest Load

1 – 1 – 1 – 1 – 1

2 push press + 2 push jerk

Accessory: – 2 RNFT; supersets

15 kb/db floor press

15 banded trunk twists

15/10 cal bike sprint

 

12-14-18

Warm Up: – 2 min jump rope

AMRAC 8

6 box step ups –> box jumps

6 kip swings

6 candlesticks

6 rolling BMU pulls

6 shoulder taps

WOD: –  For Time:

Ashley (Orange) has been with us for around 4 years. Today is her final WOD @ Catamount, before she moves on to be a paramedic in the Charlotte area and applying to Medical school. We want to wish her the best of luck in the bright future that awaits her. Here is a little something we cooked up for her….

“Giant in a human body”

100ft HS walk (sc: db bear crawl)

10 bar muscle ups

100 DU

20 inverted hang from rings

100 DU

30 T2B

100 DU

40 box jump overs @ 24/20

100ft HS walk