Jul 2016
Complete sets of 25-20-15-10-5 of: KB Swing 70/44# Toes to Bar Box Jump Over 24/20″ * Run 400m after round.
Jul 2016
A. 1 Clean Pull + 1 (squat) Clean + 1 Hang (squat) Clean + 1 Jerk – In 15 minutes, work up to a heavy complex for the day. B. 1 Snatch Pull + 1 (squat) Snatch + 1 Hang (squat) Snatch – In 15 minutes, work up to a heavy complex for the day. C. Clean & Jerk – Max reps in 2 minutes @ 70% of 1RM. Rest
Jul 2016
Complete 5 rounds for MAX REPS of: Min 1 – C2B Pull-Up Min 2 – Push-Up Min 3 – Abmat Sit-Up (hands touching behind head) Min 4 – Double-Under Min 5 – Rest Score is total reps combined.
Jul 2016
Cycle 2 -Wave 2 A. Back Squat Warm up sets: 40%x5, 50%x5, 60%x3 Work sets: 70%x3, 80%x3, 90%x3+ Rest a minimum of 2 minutes Press (strict) Warm up sets: 40%x5, 50%x5, 60%x3 Work sets: 70%x3, 80%x3, 90%x3+ Rest a minimum of 2 minutes. C. 3 RFT 15 SDHP 95/65# 15 Overhead Squat 95/65#
Jul 2016
In teams of two… 3 RFT 60 Cal Row 30 Lateral Med Ball Passes (Distance – 10′) 400m Run 60 Wall Ball 20/14#
Jul 2016
A. Wave 1 Dead Lift Warm Up Sets: 40%x5, 50%x5, 60%x3 Work Sets: 65%x5, 75%x5, 85%x5+ Rest a minimum of 2 minutes. B. Bench Press – Establish a 1RM C. For time, complete sets of 12-9-6 of: Burpee Box Jump 24/20″ Power Clean 135/85# *Start and finish with 50 Double Unders.
Jul 2016
In 20 minutes, climb the rep ladder 3-6-9-12-15-18-21-24-27-30…as high as possible performing the following: Forward Lunge Steps (stationary) with Plate Overhead 45/25# Toes to Bar 200m Run Note: Lunge reps are for both legs – Ex. 3 reps is 3 per leg or 6 total lunges. Score it total reps completed.
Jul 2016
A. Every 90 seconds x3 Clean & Jerk x3 @70% Every 90 seconds x3 Clean & Jerk x2 @80% Every 90 seconds x3 Clean & Jerk x1 @90% B. Every 90 seconds x3 Snatch x3 @70% Every 90 seconds x3 Snatch x2 @80% Every 90 seconds x3 Snatch x1 @90% C. BB Squat Jump 5×3 @40-50% of 1RM Back Squat
Jul 2016
3 RFT 30 Cal Row 30 Straight Leg Sit-Up 100 Double-Under 15 Burpee 15 C2B Pull-Up
Jul 2016
Cycle 2 – Add 10# to your Back Squat, and 5# to your Press. This addition is to your 90% number. So, if my back squat 1RM was tested at 300#, and for cycle one I used 270# (90%), all percentages of cycle 2 will now go off of 280#. A. Cycle 2 – Wave 1 Back Squat Warm Up Sets: 5@40%, 5@50%, 3@60% Work Sets: 5@65%, 5@75%, 5+@85% Rest
Jul 2016
In teams of two… A. For time: Row 150 Cals (25 Cal increments) Ground to Overhead 115/75# – Max Reps Note: While one athlete rows, the other performs max ground to overhead, switching every 25 cals. Score is time and total reps/ Rest 2 minutes, then: B. For time: Farmers Walk 1200m (in 200m increments) 70/53# Toes to Bar – Max Reps Note: While one athlete walks 200m down and
Jul 2016
A. Wave 4 (De-load week) Dead Lift Work sets: 5@40%, 5@50%, 5@60% Rest 2 minutes Bench Press 3×5 – Add 5# to all sets from last week. Rest 2 minutes B. EMOM 6 Min 1 – Thruster x10 95/65# Min 2 – Burpee Lateral Bar Hop x10 EMOM 6 Min 1 – Muscle-Up xME UB or MU Transition to Press Out (dip) x6 Min 2 – Double-Under x40
Jul 2016
For time: Rope Climb x4 (3 legless) Abmat Sit-Up x40 KB Swing – Rus x40 70/53# Run 800m Rope Climb x3 (2 legless) Abmat Sit-Up x30 KB Swing – Rus x30 70/53# Run 800m Rope Climb x2 (1 legless) Abmat Sit-Up x20 KB Swing – Rus x20 70/53# Run 800m
Jul 2016
A. EMOM 3 Clean & Jerk x3 @65% Rest 2 minutes EMOM 4 Clean & Jerk x2 @75% Rest 2 minutes EMOM 5 Clean & Jerk x1 @85% B. EMOM 3 Snatch x3 @65% Rest 2 minutes EMOM 4 Snatch x2 @75% Rest 2 minutes EMOM 5 Snatch x1 @85%
Jul 2016
A. Tabata (alternating movements every round) Hollow Hold Arch Hold B. 4 rounds, each consisting of 4 – 1 minute efforts, performing MAX reps at each station. Rest 1 minute after every round. Double-Under Ring Row Burpee Broad Jump over Platform (4′) Row (cal) Score is total combined reps performed.
Jul 2016
A. Wave 4 (De-load week) Back Squat Work sets: 5@40%, 5@50%, 5@60% Rest at least 2 minutes Press Work sets: 5@40%, 5@50%, 5@60% Rest at least 2 minutes B. EMOM 4 Min 1 – x8 BB Forward Lunge Step (stationary, front rack, alternating legs) Min 2 – x8 Push Press Note: Use heaviest weight possible for both movements. Same weight for both movements. Rest 3 minutes (Run 400m during
Jul 2016
In teams of 2 AMRAP 24 150 Double-Under 100 Wall Ball 20/14# 50 Pull-Up 25 Abmat Sit-Up Med Ball Pass (5′ distance)
Jul 2016
A. Wave 3 Dead Lift Warm up sets: 5@40%, 5@50%, 3@60% Work sets: 5@75%, 3@85%, 1+@95% Rest at least 2 minutes Bench Press 3×5 – Add 5# to all sets from last week. Rest 2 minutes B. In 7 minutes… Run 800m Then, Complete Max Burpees to a 6″ target (both hands) with time remaining. Score is total burpees. C. Cash-Out (opt.) BB Curl 3×8 Superset with… Banded Push
Jul 2016
For time, complete the following: Row 2,000m (all out!) Rest exactly 3 minutes, then: 3 rounds of: 15 BB Squat Jump 45/35# 25 Toes to Bar 50 Double-Under Score is 2,000m Row and total WOD time.
Jul 2016
A. Paused Clean Pull (2 sec pause above knee) + Hang Power Clean (from above knee) 5×2+2 – Work to a heavy complex. Note: Your focus should be on straight arms and good balance across your feet. Rest as needed B. Paused Power Snatch (pausing 2 sec above knee) 4×5 – Work to a 5RM. Rest as needed C. Split Jerk 5×1 – Work to a heavy, but sub-max single.
Jul 2016
A. Wave 3 Back Squat Warm up sets: 5@40%, 5@50%, 3@60% Work sets: 5@75%, 3@85%, 1+@95% Rest at least 2 minutes Press Warm up sets: 5@40%, 5@50%, 3@60% Work sets: 5@75%, 3@85%, 1+@95% Rest at least 2 minutes C. “Fran” For time, complete sets of 21-15-9 of: Thruster 95/65# Pull-Up Compare to 9/20/2015
Jul 2016
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and
Jul 2016
In teams of 3 For time: Sled Push 900′ Row 3,000m Push Press x100 95/65# Run 800m Rope Climb x12
Jun 2016
A. Wave 2 Dead Lift Warm up sets: 40%x5, 50%x5, 60%x3 Work Sets: 70%x3, 80%x3, 90%x3+ Rest a minimum of 2 minutes Bench Press 3×5 – Add 5# to all sets from last week. Rest 2 minutes B. For time, complete sets of 21-15-9 of: Power Clean 135/85# Push Up Box Jump Over 24/20″
Jun 2016
“Aunty Karen” For time: 150 Wall Ball 20/14# * Perform a 200m Run + 5 Burpee every time the ball drops, or you stop moving.
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