Teamwork and Tights Tuesday 11-15-16

SKill

In teams of 3…

15:00min AMRAP

A) Run 200m

B) complete 30 DU’s (100 singles)

C) Row (20/12 calories)

Cannot switch until all task are complete.

Measure rounds complete.

Partner WOD

14:00min AMRAP 

Alternate Movements of…

12 Pull-ups

8 Power Cleans (135/95)

7 Burpee Broad Jumps

Cashout– 30 Bicep curls 

Motivational Monday 11-14-16

Back Squat 

3-3-3-3-3

WOD

30 WB’s (20/14)

Then, 3 Rounds of

6 Power Snatches 

12 Box Jump overs (24/20)

Then, 30 WB

Cashout– ME sit-ups 90sec

Veterans Day Nov. 11th 2016

Hero WOD “Luke”

For time:

Run 400 meters

155-lb. clean and jerks, 15 reps

Run 400 meters

30 toes-to-bars

Run 400 meters

45 wall-ball shots, 20-lb. ball

Run 400 meters

1.5-pood kettlebell swings, 45 reps

Run 400 meters

30 ring dips

Run 400 meters

155-lb. weighted lunges, 15 steps

Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Thirsty Thursday 11-10-16

SKill

HSPU’s/ Headstands

EMOM 10min

1- 1min

2- 2min

3- 3min

4- 4min

Etc…

Wall walk= scaled

If fail before 10min. Stay at same rep for remainder of time. 

WOD

30 Box Jumps (24/20)

30 Push-ups

30 WBSU’s (20/14)

20 Box Jumps

20 Push-ups

20 WBSU’s

10 Box Jumps

10 Push-ups

10 WBSU’s

Cashout– Row- 500m for Time 

Weightlifting Wednesday 11-9-16

Warm-up- Group BB

Strength

Snatch

2-2-2-2-2

WOD

12min to complete (scale weight as needed) 

5 Hang Squat Cleans (135/75

7 C2B Pull-ups

9 Box Jump overs (24/20)

Rest 1 min

4 Hang Squat Cleans (165/95)

7 C2B Pull-ups

9 Box Jump overs (24/20)

Rest 1min

3 Hang Squat Cleans (185/105)

7 C2B

9 Box Jump Overs

Rest 1min 

2 Hang Squat Cleans (205/115)

7 C2B

9 Box Jump overs 

Rest 1min

1 HSC (225/125)

7 C2B

9 Box Jump Overs

WL

Hang Squat Cleans

2-2-2-2-2

Snatch Grip DL

2-2-2-1-1

Turn up Tuesday 11-8-16

Strength

Push Jerks

5-5-5-5-5…

WOD

9 RFT

10 WB

10 DU’s

Rest 

Bench Press ME until failure (135/65)

Motivational Monday 11-7-16

Strength
DL

5-5-5-5-5…

WOD 

A)

15-12-9-6

Power Cleans (115/75)

T2B

Burpees on a plate

Rest 2-3min

B) 400m run for Time

Freaky Friday 11-4-16

Strength

Back Squat

5-5-5-5-5

WOD 

10:00min AMRAP

9 Hang Power Cleans

3 Power Snatches (95/65)

6 OH walking Lunges (95/65)

15 Slam Balls (20/10)

Endurance Thursday 11-3-16

SKill

T2B and HS

WOD

Row 500m, then

3 rounds of…

50 DU’s

20 Air Squats

15 Pull-ups

100m plate run (45/25)

Cashout– 20 Lateral raises and 20 DB curls

Weightlifting Wednesday 11-2-16

Mobility– hip/ shoulder Mobility 

Warm-up– Barbell group

Strength

Snatch 

3-3-3-3-3

Finish last 2 sets at 75-80%

WOD

7:00min

Ascending ladder by 1, starting at 5

Push Jerks (155/95)

Box Jumps

Rest 2:00min

Then complete, in any order for Time

25 Dips

50 sit-ups