(240) 317-5303

Thursday, 31 December 2015


Skill

As teams of 2 Row 100cals as fast as
possible only 1 can row at a time

 

 

Strength

Find 1rm Shoulder Press

Find 1rm Push Press

Wednesday, 30 December 2015

 

Skill
Handstand positions and Walking

Hero WOD Barraza

AMRAP 18

200 Meter Run
9 Deadlift (275 lbs) – Scale as needed
6 Burpee Bar Muscle-Ups  – Scale as needed

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancée Maghan K. Harrington and her daughter Kayla.

Tuesday, 29 December 2015

 

 

Skill

EMOM 5

3 Snatch

L3)115/95

L2)95/65

L1)45/35

 

WOD

5 rounds for time:
30 wall-ball shots, 20/14
5 squat snatches

 

 L3)185/135

 L2)135/95

 L1)65/55



Monday, 28 December 2015

Strength

Work to Heavy triple Bench Press

WOD

EMOM 12

Even -50ft Farmer Carry with KB/DB L3)2pd/1.5pd L2)1.5pd/1pd L1) 1pd/ ½ pd

Odd – 8 C2B+5 Burpees to 6” Target – scale as needed for levels

Wednesday, 23 December 2015

 

 

Skill
EMOM 9
2 Turkish Get Ups each alternating arm
L3) 1.5/1 pood
L2) 1/ ½ pood
L1) ½ pood/ 5lb plate

 

WOD

“Christine”

3 rounds
for time

500m row

12 Body
Weight Dead Lift

21 Box
Jumps

 

Tuesday, 22 December 2015

 

Skill
Tabata Situps

L3) GHD
L2/1) Abmat

WOD
EMOMx15
5 rounds of:
Min 0,3,6,9,12: Cal Row L3)20/16 L2)16/12 L1)10/8
Min 1,4,7,10,13: L3/2) 3-6 Strict HSPU + 3-6 Kipping HSPU L1)Some form of pike pushups
Min 2,5,8,11,14: 2 Heavy Front Squats from floor, AKA squat clean + front squat

 

Monday, 21 December 2015

 

Skill
Bounding – set up boxes with different height PVC pipes to jump over

WOD

21 Burpee Box Jump Overs (24/20)
15 Power Clean&Jerk L3)135/95 L2)95/65 L1)65/35
5 Rope Climbs
15 BBJO
12 Power Snatch
4 Rope climbs
12 BBJO
9 Thrusters
3 Rope climbs
9 BBJO
6 Hang Power Cleans
2 Rope Climbs
6 BBJO
3 Hang Power Snatch
1 Rope Climb

 

Thursday, 24 December 2015

 

 

WOD
50 Deadlift Cash In
5 Rope Climbs
15 Thrusters L3/2)75/55# L1)65/35
30 Double-Unders
4 Rope Climbs
15 Thrusters 75/55#
30 Double-Unders
3 Rope Climbs
15 Thrusters 75/55#
30 Double-Unders
2 Rope Climbs
15 Thrusters 75/55#
30 Double-Unders
1 Rope Climbs
15 Thrusters 75/55#
30 Double-Unders

Thursday, 17 December 2015

Skill

EMOM 6

4-6 Back Extensions

WOD

Open WOD 12.1
17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Record total number of reps

Friday, 18 December 2015

 

WOD

“12 Days of Christmas”

For Time:

1 HSPU
2 Ring Dips
3 Cleans L3)185/115 L2)155/85 L1)Scale
4 Pistols
5 T-2-B
6 Wallballs L3/2)30/20 L1)Scale
7 Air Squats
8 KBS L3)2/1.5 L2)1.5/1 L1)1/.5
9 Box jumps
10 Chest to bar
11 Push Ups
12(00)m row

Just like the song! From highest number down to 1 HSPU each round