(240) 317-5303

Wednesday, June 28, 2017

Strength: EMOM 15 from the rack

Strict Press

1-1-1-1-1

Push Press

1-1-1-1-1

Push Jerk 

1-1-1-1-1

*Try to add weight each rep; rest as needed.  Record heaviest successful weight.

WOD:

10-8-6-4-2

Tire Flips for time

25m sled push between rounds

3(45’s)/3(25’s)

Saturday, July 1, 2017

"Friends and Family WOD"

5 Rounds 4 Time:

200 m run

20 Wallballs

20 Med Ball Overhead Alternating  Lunges

L3: 20 reps 20 reps 20/14

L2/L1: 15/15 reps scale

F&F: 10 reps/10 reps

Friday, June 30, 2017

WOD Part A:

In 20 min, build to today’s 1RM Thruster from the floor.

WOD Part B: 

For time, at 75% of today’s 1RM Thruster

5-4-3-2-1

Thrusters

Bar Muscle Ups

L3: as written

L2: 2:1 CTB Pull-ups/ Pull-ups

L1: 2:1 Ring Rows

Thursday, June 29, 2017

HERO WOD “Small”

3 Rounds for time of 

Row 1000

50 Burpees

50 Box Jumps

Run 800

L3: 24/20 as writen

L2: 30 Burpees/30 Box Jumps

L1: 20 Burpees/20 Box Jumps

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Tuesday, June 27, 2017

WOD: Complete (5) 5 minute rounds, recording each round time.  For example 3:45/3:50/3:55/3:56:4:01  Your rest is the remainder of time in your 5 min.   

 

Round 1: 

12/10 Cal Assault bike

10 thrusters

8 Burpee Box Jump Overs 

 

Round 2:

12/10 Cal Rower

10 thrusters

8 Burpee Box Jump Overs

 

Round 3:

200 m sprint

10 thrusters 

8 Burpee Box Jump Overs

 

Round 4

70 Double Unders/SU

10 thrusters

8 Burpee Box Jump Overs

 

Round 5 

12/10 Cal Assault bike

10 Thrusters

8 Burpee Box Jump Overs

 

L3: 115/75

L2: 75/55 6 BBJO

L1: Scale 8 thrusters/ 6 BBJO

Monday, June 26, 2017

Skill:  Kipping Ring Muscle Up

L3: Work on catching as high as possible in turnover. 3×2

L2:  Practice jumping ring muscle ups 6×1

L1: Banded transitions

5×2

 

 

WOD: 

“Running Amanda”

 

800 meter run and then…

 

9-7-5

Ring Muscle up

Squat Snatch

 

And then…

 

200 meter sprint plus any penalty meters

 

Add 100 meters to last run for any failed rep (muscle up or squat snatch)

 

L3: 135/95 

L2: 115/75; Jumping ring muscle up; CTB + Ring Dip

L1: Scale

Saturday, June 24, 2017

WOD:

w/ a partner

1000m row

200 double unders

100 Bench Press 

100 Kettlebell Swings

100 Goblet Squats

200 Double Unders

1000m row

 

Split reps evenly between partners.

 

 

Bench:

L3: 135/95

L2: 115/75

L1  Scale

 

Goblet Squats/KB Swings

L3: 2/1.5

L2: 1.5/1

L1: Scale

 

Suggest 1.5/1 for single unders and double unders

Friday, June 23, 2017

WOD: Regionals Event 1

 

1200m run

Followed by 

12 Rounds

4 SHSPU

8 CTB

12 Squats

 

L3: w/ weight vest 20/14

L2: No vest/ scale to pike HSPU/ pull-ups

L1:  Scale

 

*25 min cap


Thursday, June 22, 2017

WOD:  

Part A: 

Build to today’s 2- rep heavy deadlift

 

Part B:

@75% of todays 2RM

 

Complete the following for time:

 

AMRAP 8

 

8 Deadlifts

16 Wallballs

2 Rope Climbs

 

L3: 30/20

L2: 20/14

L1: Scale

Wednesday, June 21, 2017

WOD: 

4 Rounds 4 Time

30 Pushups

20 Front Squats

20 Push Press

30 GHD Situps

 

L3: 115/75

L2: 95/65 GHD/ABmat hybrid.

L1 Scale

 

*35 min cap