20180531

S/S/S:

Snatch + High Hang Snatch + OHS

1@70%

1@75%

1@80%

%’s based on 20 Apr 1RM

Third time with our complex for Snatch this cycle. One rep = Squat Snatch + High Hang Squat Snatch + OHS. Higher % this week. Goal is still to hold onto bar through rep

WOD:

16 Min AMRAP:

15 Power Cleans (155/110)

75 Double Unders

10 Alt KB Snatch (53/35)

As with all AMRAPS, don’t come out on fire. Stay consistent.

Scaling Options:

Bar weight -> as needed

DU -> attempts through 75 rope contacts -> Penguin jumps

KB weight -> as needed

Cool Down:

Calf stretch – 2 min per side

Banded OH stretch – 1 min per side

20180530

If you haven’t done so yet, get with Coach Sherri at the Combat PT tent to sign up for Gen Leonard’s going away WOD. IT goes down 15June, starting at 0600. See the above poster for what the WOD is. You can do it with a partner, or as a team of 4.

WOD:

For Time:

50-40-30-20-10:

Row (Cals)

Wall Balls (20/14)

Scaling Options:

Med ball weight -> as needed

Cool Down:

Oly wall sit – 4 min

Roll out back – 30 passes

20180529

S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

5X3

Increase weight eat set

Video courtesy of Untamed Strength. Third instance of the pause deadlift we will do this cycle. Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.

Lower reps this week means go heavier per set.

WOD:

Triple Threat!

21-15-9

Thrusters (95/65)

Sumo Deadlift High Pull (95/65)

Right into…

15-12-9

Box Jumps (24/20)

Burpees

Right into…

12-9-6

Assault Bike (cals)

200M Run after each bike round

Have all your equipment set up so you can go from one mini WOD to the next. If there are more athletes than assault bikes, stagger heats by 3 or 5 min.

Scaling Options:

Bar weight -> as needed

Box height -> as needed

Run -> 250M Row

Cool Down:

Hang from pull up rig – total of 3 min hang time

Couch stretch – 2 min per side

20180528

Don’t forget, today’s WOD will kick off at 0600 in the Combat PT Tent!

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it .

For tips (video courtesy of WOD Prep)…

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Remember those who gave their lives for our country

20180525

S/S/S:

Floor Press

5X3

Increase weight ea set

WOD:

14 Min AMRAP:

10 Deadlifts (245/170)

20 Alt DB Power Snatch (50/35)

20 Alt DB Hang Clean & Jerk (50/35)

Video courtesy of CrossFit HQ. This is the standard for the DB Snatch. For the DB Hang Power Clean & Jerk, use same standards as used in the CrossFit Open WOD 18.1

Scaling Options:

Bar weight -> as needed

DB weight -> as needed

Cool Down:

Roll out back – 2 min

Banded OH stretch – 2 min per side

20180524

WOD:

1K Row Cash In

50 Burpees

200M Run

40 GHD Sit Ups

200M Run

30 Box Jumps (30/24)

200M Run

20 HSPUs

200M Run

10 Muscle Ups

1K Row Cash Out

Scaling Options:

Run -> 250M row ea

GHD Sit Ups -> Ab mat Sit Ups

Box height -> as needed

HSPUS -> Pike Push Ups

Muscle Ups -> burpee to kipping pull up -> burpee to jumping pull up

Cool Down:

Iron cross x 10

Doorway stretch – 2 min per side

20180523

S/S/S:

Back Squat

5X3

Increase weight ea set

Lower reps per set this time around should translate to using heavier weight

WOD:

EMOM for 15:

Min 1 – 30 Double Unders

Min 2 – 5 Squat Cleans (135/95)

Min 3 – 10 Burpees

Scaling Options:

DUs -> attempts through 30 rope contacts -> 30 penguin jumps

Bar weight-> as needed

Cool Down:

Heel cord mash – 1 min per side

Couch stretch – 2 min per side

20180522

WOD:

5 Rounds:

10 KB Snatch (L-Arm) (53/35)

10 KB OH Walking Lunges (L-Arm) (53/35)

10 Burpee Box Jump Overs (24/20)

10 KB Snatch (R-Arm) (53/35)

10 KB OH Walking Lunges (R-Arm) (53/35)

25 Min cut-off

Video courtesy of Rogue Fitness. Quick demo for the Kettlebell Snatch. As soon as you complete the high pull, PUNCH up! This will help avoid having the bell slam into your arm.

Video courtesy of Active Life Athletics. Quick Demo on the KB OH Walking Lunge

Scaling Options:

KB weight -> as needed

Box height -> as needed

Cool Down:

Banded bully stretch – 2 min per side

Calf stretch on rig – 2 min per side

20180521

Just a quick reminder, next Monday is Memorial Day, and we will be doing “Murph” at the track. Be ready!

S/S/S:

Clean + High Hang Clean + Split Jerk

1X70%

1X75%

1X80%

%s based on 20 Apr 1RM

WOD:

Cardio Triple Threat

3 Rounds, 1 Min AMRAP Cals per station:

-Ski Erg

-Row

-Assault Bike

-Rest

Score = total cals

*no rest between stations. Clock keeps moving

Cool Down:

Tabata roll out – 20 second foam rolling per body part, 10 sec break between body parts

20180518

WOD:

EMOM for 10:

Min 1 – 15 Pull Ups

Min 2 – 10 Box Jumps (24/20)

3 Min Break, then

EMOM for 10:

Min 1 – 10 HSPU

Min 2 – 15 GHD

Any time left over per minute is rest. If you are unable to finish the rep count of any particular minute, at the end of that minute, go on to the next movement.

Scaling Options:

Pull Ups -> Buddha Pull Ups