Aug 20, 2017

Monday 2017.8.21

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
“27 Squats”
Then
2 rounds not for time
10-12 Burpees
10-12 ABMAT Situps

WOD

Back Squat: 5-5-5
Dumbell Push Press: 3-3-3-3-3

This is a classic combination of slow and fast lifts that you often see in weightlifting programs.  In those programs, the slow lifts are programmed at 70-85% of the lifters one rep max.  Because we are executing a General Physical Preparedness (GPP) and not a weightlifting program, I want you to use about 85% of your 5 rep max, using perfect form.  The idea is to keep making gains while keeping you fresh for the rest of the week.
For the DB push presses, pick a challenging weight, keep the torso vertical in the dip-drive, and use the hips to drive the weight.  If you find yourself pressing out those last few inches, reduce the weight.

Post loads to comments.

Aug 17, 2017

Friday 2017.8.18

Warmup

100 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
For Time
“Junk Yard Dog” with Partner

WOD (0530 & 0630 only)

“Get Up and Row!”
Two persons perform two rounds each of the following couplet for time:
2K row
Turkish Get Ups (53/36lb kettlebell)

How to do it:  At “3-2-1, Go” Person A begins rowing while person B performs TGU’s.  When person A completes the 2 K row, swap roles.  When person B completes the row, that’s one round. Repeat. In the end both persons will have completed two 2K rows, and two sets of TGU’s. 

Post team total of TGU’s to Comments.

***1600 WOD at the track (changed due to PAIR DAY)***

Warmup

Jog 1/4 mile
High knees “out” 50m
Karaoke “back” 50m
Backward run “out” 50m
Butt kicks “back” 50m

WOD

3 partner 3 mile relay race

Two persons (persons A&B) set up at one end of the track and one (person C) at the opposite end.  At "Go" person A runs 200 meters and tags person C, who runs 200 meters and tags person B.  Continue alternating 200 meter legs until the team accumulates 3 miles.  A "tag" must be performed at each hand off.  

Post time to complete to comments

Have a good weekend!

Aug 16, 2017

Thursday 2017.8.17

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12  OHS w/PVC
6-8  Ring Pullups
Then
3XBurgener Warmup

WOD

A. Power snatch + Overhead squat
3-3-3-3-3
Snatch the bar overhead and catch it in a partial squat, stand, then perform an overhead squat

B. Snatch deadlift
3-3-3
For the deadlift, use 100-110% of your one-rep max snatch.

Post loads to Comments

Aug 15, 2017

Wednesday 2017.8.16

Warmup

100 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12 GHD hip extensions
8-10  Burpees

WOD

Accumulate 2 minutes in an L-sit.  
Use rings, parallets, plates, fingertips, choose you poison.  Try to hold your ankles above your hip crease.  If that’s too hard, keep only your knee caps higher than the hip crease.  If you lack the upper body strength to support yourself, try a hanging L-sit.

12 Minute AMRAP:
8 Box jumps (24/20”)
12 Push Press (55/45lb)
24 Double Unders
Land softly and come to full extension at the top of the box jumps.  Step down to save wear on your Achilles tendons.  Use a vertical dip and drive for the push press, with a full lock out each rep (arms behind ears).

Post AMRAP rounds and reps to Comments

Aug 14, 2017

Tuesday 2017.8.15

Warmup

Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12 Air Squats
6-8 KB swings (light load)
3-5 Pull ups

WOD

“Helen”
Three rounds for time:
Run 400 meters
21 kettlebell swings (53/35lb)
12 Pull ups

Read this for some tips on a faster Helen: http://ifailedfran.com/4-tips-for-a-faster-helen/

Post time to Comments

Aug 13, 2017

Monday 2017.8.14

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10 GHD hip extensions
10 Overhead Squat w/PVC
Then
3XBurgener Warmup for Clean
Then
3XPress Progressions

WOD

Clean and Jerk. 1-1-1-1-1-1-1-1
Front Squat. 3-3-3

For the clean and jerk, work up to a heavy-ish single, no more than 80% of your one-rep max.
For the front squats, start with 80% of your heaviest clean.

Post loads to Comments.

Aug 10, 2017

Friday 2017.8.11

Warmup

Run/Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
5-7 minutes mobility work as desired

WOD

For time:
Three person, three-mile med ball run.  With three people, grab a 20lb med ball and run three miles, alternating the carrier as necessary. 


Post time to Comments

Three-mile run route: