(240) 317-5303

Saturday, May 6, 2017

HERO WOD "Sham"

 7 Rounds 4 Time
11 Body Weight Deadlifts + 100 meter Sprint

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Friday, May 5, 2017

Strength:  3 x 5 Back Extensions (Not the same as Hip extensions!)

WOD Part 1:

Take 15 min to establish a 1RM of the following complex:

3 Touch and go Power Cleans + 2 Front Squats + 1 Shoulder to Overhead

WOD Part 2 
Tabata Assault Bike  
Rest and let someone else go, 
Repeat

Record both TABATA calorie scores

Thursday, May 4, 2017

Strength: Bench Press 5 x 2  (add weight from last week’s 5 x5.  Same weight for all 5 sets.)

Recovery WOD:  

Complete 2 rounds of 3 min intervals:
1.  Rowing/ Single Unders/ Double Unders
2.  Mobility: Pigeon/ Couch Stretch/ Banded Hip Stretch
3.  Farmers Carry, Bar Hang, Sandbag throws
4.  Mobility: Foam Roller or Mashing Work
5.  Hand stand holds, Cartwheels, Bear Crawls, Summersaults
6.  Upper body and T-Spine mobility

Choose within each interval what you want to work on.

Wednesday, May 3, 2017

Skill:  Headstand

L3: 3 x 1 min holds 
L2: 3 x :30 holds
L1:  Accumulate 10 attempts at headstands (feet on ground ok)

WOD:  21 min cap

50 Cal Row
50 Box Jump Overs
50 Deadlifts
50 Wallballs
50 Ring Dips
50 Wallballs
50 Deadlifts
50 Box Jump Overs
50 Cal row

L3: 180/120 20/14
L2: 155/105
L1: Scale

Tuesday, May 2, 2017

Skill: Hips to Rings
L3 5 x 5 hips to rings
L2 5 x 2 hips to rings
L1 5 x 5 Ring Swings

WOD: AMRAP 10
30 Burpees to a plate
25 GTOH w/ Plate
20 Lateral Jumps Over Plate
15 Squats with Plate
10 Pushups w/ plate on back
5 Ring Muscle Ups

L3: 45/25
L2: 25/15
L1: scale

Monday, May 1, 2017

Strength:  Weighted Step Ups 3 x 10 each leg
(add weight from last week, final week)

Super Set with 4 Broad Jumps

WOD:  

15-12-9-6-3
Thrusters
TTB

6 min cap

At 7 min mark

3-6-9-12-15
OHS 
Pull-ups

6 min cap (Clock stops at 13:00)

L3 95/65
L2 75/55
L1 Scale

Saturday, April 29, 2017

“Friends and Family WOD”

5 Rounds 4 Time:
25 Jumping Air Squats
20 Mountain Climbers (Rt foot up is 1)
15 Hand Release Pushups
1 Sprint to Trashcan and Back

L3: As written
L2: 20/15/10/1
L1: 15/10/5/1

Friday, April 28, 2017

Strength:  3 x 12 Hip Extensions (add weight to last week)

HERO WOD: 
“Wes”

For Time:
Run 800 w/ 25# plate;

Then 14 Rounds of 
5 strict pull-ups
4 burpee box jumps
3 cleans

Then Run 800 w 25# plate

24/20
185/135

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

Thursday, April 27, 2017

Strength: Bench Press 4 x 3  (add weight from last week’s 5 x5.  Same weight for all 5 sets.)

WOD:
Load for Distance and time

Choose one of the following tasks.  

1 Mile Sandbag carry (moderately heavy)

800 m sled push

800 m farmer walk

400 m tire flip (in parking lot)

Wednesday, April 26, 2017

Skill:  Bugerner Warmup

WOD:
Snatch Ladder

Min 1: 10 cal/ 12 cal assault bike 
Min 2: 1 Snatch
Min 3: 10 cal/ 12 cal rower
Min 4: 1 Snatch
Min 5: 1 sprint to trashcan and back
Min 6: 1 Snatch
Min 7: 10/12 Cal Assault Bike
Min 8: 1 Snatch
Min 9: 10/12 cal rower
Min 10: 1 snatch
Min 11: Sprint to trashcan and back
Min 12: 1 Snatch

Score is heaviest snatch.  If you miss your snatch, you do not get to re-attempt within that minute.  You must wait until next snatch minute.   You can choose your load for all snatches. But you can not repeat weight, it must either go up or down.