S/S/S:

Power Clean + Front Squat

 5X1 As Heavy As Possible

WOD:

“Grace”

For Time:

30 Clean & Jerk (135/95)

Compare to 20160826

Classic Bench mark!  Goal should be to finish under 5 min, but do NOT sacrifice form for speed. If you did it in Aug of 2016, see if you can beat your previous time.

Scaling Options:

Bar weight -> As needed

Cool Down:

Roll out forearms

Couch stretch – 3 min per side

WOD:

Every 4 Min for 28 Min:

500M Row

200M Run

Remaining time = rest

All cardio day!  Two quick sprints should allow recovery time, but don’t blow out too early!  You got a total of 7 sets here…

Scaling Options:

Run -> 150M Ski Erg

Cool Down:

Calf Stretch on Rig – 2 min per side

Roll out back – 3 min

S/S/S:

Power Snatch + OHS

2X75%, 2X80%, 2X85%

% based off 1RM on 10Aug

WOD:

12 Min AMRAP:

2 Power Clean (135/95)

2 Burpee Over Bar

Add two PC and two Burpees each round

(2-4-6-8-10-etc)

So, hit two PCS, then Burpee over Bars, then 4 PCs, 4 BoB, then 6 PCs, etc….

Scaling Options:

Bar Weight -> As needed

Cool Down:

Banded Front Rack stretch – 2 min per side

Thread the needle x1 min per side

WOD:

4 Rounds:

15 Hand Rel Push Ups

10 Chest2Bar Pull ups

5 Box Jumps (30/24)

3 min break, then…

4 Rounds:

30 ‘ Burpee Broad Jumps

15 Toe To Bars

9 Handstand Push ups

Use the 3 min rest for just that, rest and recovery to hit the next 4 round WOD with as much force as you hit the first one!

Scaling Options:

Hand Rel Push up -> Reg push ups

C2B -> Chin above -> Ring Rows

BJ ->26/22

T2B ->K2E->Hang knee raise

HSPU ->3 Wall Walks ->Pike Push Ups

Cool Down:

Couch stretch – 2 min per side

Roll out forearms

Doorway stretch – 2 min per side

S/S/S:

Bench Press

5X3

Increase weight ea set

With less reps per round, aim to go heavier each round compared to what you used in the 3X5 week.

WOD:

15min AMRAP:

12 Alt Dumbbell snatches 60/40

24 Double Unders

Scaling Options:

DB weight -> as needed

DUS -> Attempts through 24 rope contacts -> 24 Penguin Jumps

Cool Down:

Banded bully stretch – 2 min per side

Roll out calves

pic courtesy of af.mil

Happy 70th Birthday, Air Force!  To celebrate, we will have a special Birthday WOD at the Combat PT Tent starting at 0556 and have heats going through 0800.

WOD:

AF Birthday WOD:

5 Rounds of 1 Min AMRAPS for:

Wall Ball (20/14)

Hang Power Snatch (95/65)

Burpee to Plate (45# plate)

Russian KB Swing (53/35)

Ski Erg (for Cals)

Rest

Score = total reps and calories

This WOD will work “Fight Gone Bad” style, meaning there will be no break between AMRAPs.  So, if you start on the wall balls, right when the minute of Wall Balls ends, your minute of Hang Power Snatches begins.  At the end of the minute for hang power snatch, the minute for Burpee to Plate begins,  and so on, and so on.  So, highly suggest you keep track of when you have 10 seconds remaining in a given minute, hit a couple more reps, then at 5 seconds until the end, begin moving to the next station so you can begin as close to the start of the next minute as possible.

Video courtesy of CrossFit Aspire.  Demo of burpee to plate.  At the start, drop to the ground for your burpee, getting the chest and thighs to come in contact with the ground.  As you come out of the burpee, either  jump on the plate or step onto it.  As long as you don’t step or hop off the plate until both feet are on the plate and your hips and knees are fully locked out.

Scaling Options:

Wall Ball weight (14/12)

Hang Power Snatch (75/55)

Russian KB Swing (35/25)

Cool Down:

Leg Bleeds – 3 min

Banded OH stretch – 2 min per arm

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

WOD:

21-15-9

Hang Power Snatch (115/80)

Wall Balls (20/14)

Wall Ball Sit Up (20/14)

video courtesy of WOD Star.  Quick demo of Wall Ball sit ups.

Scaling Options:

Bar weight -> as needed

Med ball weight -> as needed

Cool Down:

Downward dog to cobra (Slow) x20

Doorway stretch -2 min per side

WOD:

30 Min AMRAP:

200m Run

15 Burpee over Box Jumps(24/20)

10 Alternating Pistols

5  Handstand Push Ups

30 Minutes is a long stretch, so DON’T sprint at the start. Maintain a pace at the beginning that you can do all the way through.

Scaling Options:

Run ->250M Row

BOBJ ->20/16

Alt pistols -> banded pistols

HSPU -> 2 Wall Walks -> Pike Push ups

Cool Down:

Pigeon pose – 2 min per side

Thread the needle x1 min per side

S/S/S:

Overhead Squat

 5X3

Increase weight ea set

WOD:

“Jackie”

For Time:

1000 meter row

50 Thrusters 45/35

30 pull ups

This should be very close to a sprint, meaning still have something in the tank coming off the row, but go FAST!

Scaling Options:

Thruster -> as needed

Pull Ups -> Ring Rows

Cool Down:

Couch stretch – 2 min per side

Roll out forearms

S/S/S:

Power Clean + Front Squat

 2X75%, 2X80%, 2X85%

% based off 10Aug2017  1RM

As a reminder, one rep of this complex is doing 1 Power Clean, locking out fully, then doing one Front Squat.

WOD:

EMOM 16:

Min 1 – 25 Double Unders

Min 2 – 200/150M Row

Min 3 – 175/125M Ski Erg

Min 4 – 100yd Shuttle Sprint

Scaling Options:

DU -> DU attempts through 35 rope contacts->25 Penguin jumps

Cool Down:

Banded bully stretch – 2 min per side

Roll out calves