(240) 317-5303

Saturday, April 30, 2016

WOD
4 Rounds:
2 Laps of building Clockwise
26 Hand Release Pushups
2 Laps of Building Counter Clockwise
26 KBS, 53/35

Friday, April 29

Strength
Work to heavy do not put bar down
2 PowerCleans+1 Push Jerk

WOD
For time:
Run 400
Rest 4mins
Row 500
Rest 3mins
Run 400
Rest 2mins
Row 500

Thursday, April 28, 2016

Strength
Front Squat use 90% of 1rm for %’s (http://app.paulswartz.net/wendler/)
65%x5
75%x5
85%x5 or max reps

WOD
“KareAnn”
50 Wallballs
10 Situps
40 Wallballs
20 Situps
30 Wallballs
30 Situps
20 Wallballs
40 Situps
10 Wallballs
50 Situps

Tuesday, April 27, 2016

Hero WOD
Badger

In honor of Navy Chief Petty Officer Mark “Badger” Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 Rounds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Tuesday, April 26, 2016

 

Strength
Push Press use 90% of 1rm for %’s (http://app.paulswartz.net/wendler/)
65%x5
75%x5
85%x5 or max reps

WOD
“Me My friend and a Plate”
One partner must hold a plate overhead while the other works
Teams of 2 L3)45/35 L2)35/25 L1)Scale
4 Rounds for time:
5 Tire Flips
20 Box Jumps total
40 Wallballs total
Run 400 with the plate, can be broken up

 

Monday, April 25, 2016

Skill
15mins of
Clean Work with bar/little weight – run group progressions covering all positions

WOD
10-9-8-7-6-5-4-3-2-1
Power Cleans +Push Jerk
Back Squat from floor

L3-165/115 L2-145/105 L1-Scale

Friday, April 22, 2016

Strength use 90% of 1rm for %’s(http://app.paulswartz.net/wendler/)
Shoulder Press
75%-5
85%-3
95%-1-Or max Reps

WOD
Against a 3-minute running clock, complete:
Row 500 Meters
95/65 lb Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets

Thursday, April 21, 2016

 

Skill

Rope
Climb

 

WOD

1 round of:

  115-lb. hang power cleans, 30
reps

  15 ring dips

  15-ft. rope climb, 3 ascents

Then, 2 rounds of:

  115-lb. hang power cleans, 20
reps

  10 ring dips

  15-ft. rope climb, 2 ascents

Then, 3 rounds of:

  115-lb. hang power cleans, 10
reps

  5 ring dips

  15-ft. rope climb, 1 ascent

Wednesday, April 20, 2016

 

Skill
Muscle Up

Hero WOD


Ryan

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Five rounds for time
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump 12 inches above max standing reach

 

Tuesday, April 19, 2016

Strength use 90% of 1rm for %’s (http://app.paulswartz.net/wendler/)
Back Squat
75%-5
85%-3
95%-1-Or max Reps

WOD
Run 800 Meters
50 Air Squats
Run 800 Meters
50 Push Ups