Workout of the Day

  • Friday, September 22, 2017

    Hero WOD “Emily”


    10 rounds for time of:

    30 double-unders

    15 pull-ups

    30 squats

    100-m sprint

    Rest 2 minutes


    L2: 8 Rounds

    L1: 6 Rounds


    Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.


    Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.


    Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.


    Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


  • Thursday, September 21, 2017

    Skill: Snatch Balance from the Rack


    EMOM 10: 2 Snatch Balance


    Add weight as form allows.


    WOD:  

    In exactly 20 min build to a heavy of the following complex.


    Snatch from floor

    Snatch below knee

    Snatch above the knee


    *10 Burpee penalty for any misses


  • Wednesday, September 20, 2017

    Skill: Wallballs Max unbroken set.   1 attempt at max unbroken set of RX wallballs.  Squat must be below parallel and ball must hit target.


    L3: 30/20

    L2: 20/14

    L1: Scale



    AMRAP 15


    10 SHSPU

    15 GHD Situps

    20 Walking lunges w/ Medball overhead


    L3: 30/20

    L2: 20/14

    L1: Scale


  • Tuesday, September 19, 2017

    WOD: 


    50 Burpee Box Jump Overs

    5 Legless Rope Climb 

    50 Ft Handstand Walk (150ft bear crawl)

    3 Empty Sled Round Trips

    50 Dumbbell Power Snatch

    50 Cal Assault bike


    *Chipper can be done in any order, but you must finish all of one movement before moving on.


    L3: 50/35

    L2: 35/25 w/ legs

    L1: Scale


  • Monday, September 18, 2017

    Strength:  Push Jerk

    From the Rack 

    3-3-2-2-1-1-1 

    AMRAP 7

    Squat Clean and Jerks 

    L3: 225/155 L2: 165/115 L1: 115/75

    *Thrusters, Thruster Jerks, Power Clean + Front Squat + Jerks are all ok.  


  • Friday, September 15, 2017

    Strength:

    3-3-2-2-1-1-1

    Front Squat

    WOD:

    5 min Amrap

    5 Deadlifts (205/135)

    3 Hang Power Cleans (205/135)

    1 Shoulder to Overhead (205/135)


    Rest 3 Min and then

    5 min Amrap

    10 Deadlifts (135/95)

    6 Hang Power Cleans (135/95)

    2 Shoulder to Overhead (135/95)


    L2:  165/115; 115/75

    L1:  115/75; 75/55 or scale


  • Thursday, September 14, 2017

    WOD:

    6 min AMRAP

    500m row

    100 Double Unders

    Max Ring Muscle Ups

    Rest until 10:00min


    6 min AMRAP

    500m Row

    40 Wallballs

    Max Ring Muscle Ups

    Rest until 20:00 min


    6 min AMRAP

    500m Row

    20 Burpees

    Max Ring Muscle ups


    Score is all 3 rounds of muscle ups.  Record scores separately: for example 6/4/5


    L3: Max Ring Muscle Ups

    L2: Max Pull-ups/ CTB

    L1: Max Ring Rows


  • Wednesday, September 13, 2017

    WOD:

    21-15-9

    Kettlebell Swings

    Goblet Squats

    200m farmer carry after each round.   5 Pushup penalty anytime kettlebells are dropped.  


    L3: 2/1.5

    L2: 1.5/1

    L1: Scale


  • Tuesday, September 12, 2017

    Strength:

    3 x 14 Walking Lunges w/ dumbbell or kettlebell overhead.  Each side.

    WOD:

    21-15-9

    Cals on Assault Bike

    Burpees

    Cals on Rower


  • Monday, September 11, 2017

    “9/11 Tribute WOD”

    For time: 

     2001m Row or 2001m Run (1.25 miles)
     11 Box Jumps (30″ / 24″)
     11 Thrusters (125# / 85#)
     11 Burpee Chest to Bar Pull-ups
     11 Power Cleans (175# / 125#)
     11 HSPUs
     11 KB Swings (2 pood / 1.5 pood)
     11 Toes to Bar
     11 Deadlifts (170# / 120#)
     11 Push Jerks (110# / 75#)
     2001m Row  or 2001m Run (1.25 miles)

    *40 min cap.


    ******If athletes begin the WOD with a Row, they finish with a Run and vice versa.


    The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.



  • Saturday, September 9, 2017

    WOD: 

    5 Rounds 4 Time:

    21/15 Cal Bike

    200 m weighted run


    L3: 45/25 (plate or sandbag)

    L2: 25/15

    L1: Scale


    *If bikes are full, sub row for bike w/ same calories.


  • Friday, September 8, 2017

    Skill:  Heaving Snatch Balance/ Drop Snatch/ Snatch balance

    Snatch:

    1@ 65%

    1@ 70%

    1@ 75%

    1 @ 80%

    1 @ 85%

    1 @ 85%

    1 @ 90%

    1 @ 90%

    1 @ 95%

    1 @ 95-100% or 100-105%+


    Every 90 seconds; complete 1 snatch.


    Your score is number of good lifts.   For a max score of 10;, if you miss a lift, you can repeat it at the next interval, or go up, but you must take a zero for that interval.


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