Memorial Day WOD (9am only)

“Courage is contagious. When a brave man takes a stand, the spines of others are stiffened.”

— Billy Graham

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.  The following workout was made in their honor

The Seven

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/165
7 Burpees
7 Kettlebell swings 32/24 kg
7 Pull-ups

We will be completing this as a partner workout with partners alternating movements each round, not splitting reps of each movement.

Option B:
7 mins on, 2 off, 7 mins on
7 push ups
7 wall balls
7 deadlifts
7 burpees
7 KB Swings
7 ring rows

 


Week of 5/18/15

Mon 5-18

 

  1. A) Squat prep/prehab/mobility
  2. B) Pause Front Squats: 5×3 @~65% (4 sec pause)

 

WOD

2 Rounds

30 sec for max reps of each movement

Power clean 115/75

Burpees

Rest 1 min

2 Rounds

30 sec for max reps of each movement

Power Clean 135/95

Burpees

Rest 1 min

2 Rounds

30 sec for max reps of each movement

Power Clean 155/105

Burpees

 

Beginners

AMRAP in 8 min

8 Burpees

12 KB Swings

Rest 1 min after 2 completed rounds

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Tues 5-19

 

  1. A) Strict pull-ups: 4×6
  2. B) Strict OH press: 4×6 @70-75%

*A and B to be performed in alternating sets

 

WOD

In 10 min

Row 1000m

AMRAP in remaining time:

8 F. Rack Lunges 95/65

12 KB Swings 24/20

24 DUs

 

Beginners

In 10 min

Row 750m

AMRAP in remaining time:

8 Medball Lunges

10 KB Swings

12 Singles/DUs

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Wed 5-20

 

  1. A) Deadlift: 8×1 work up from ~75-100% (ex. – PR of 315 would be: 235, 250, 265, 275, 285, 295, 305, 315)
  2. B) Bench press: 5×2 sets should be as heavy as possible (90-95%)

 

WOD

For time:

25 Box Jumps 24/20

Run 200m

25 DB Snatches 45/30

Run 200m

25 Wallballs 20/14

Run 200m

25 TTB

Run 200m

 

Beginners 

For time:

15 Box Jumps

Run 200m

15 DB Snatches

Run 200m

15 Wallballs

Run 200m

15 Hanging leg raises

Run 200m

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Thurs 5-21

 

  1. A) Handstand practice
  2. B) Bent-over row: 5×6

 

WOD

3 rounds

30 sec for each movement

Row

Grasshoppers

Hollow rocks/ups

One-arm DB thrusters 40/25

Rest

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Fri 5-22

 

  1. A) Running, pull-up prep/prehab
  2. B) Hang power snatch: 6×3 from 50-70%

 

WOD

For time

Run 800 m

4 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air squats)

Run 400 m

4 Rounds of Cindy

Run 800 m

 

Time cap: 20 min

 

Option 2:

Run 400m

3 Rounds of Cindy

Run 400m

3 Rounds of Cindy

Run 400m

3 Rounds of Cindy

Run 400m

 

Beginners

6 Rounds

Run 200m

5 Ring Rows

5 Push-ups

10 Air squats


Friday 5/15/15

Establish 1RM clean and jerk

WOD:
100 DUs
KB Swings-Burpee Box Jumps (24/20″)
21-15
18-12
15-9
12-6
9-3
100 DUs


Thursday 5/14/15

5×2 back squats @85%

Pull ups, 5×3+

WOD:
EOMOM for 10 mins-
5 power snatches 115/75 (no more than 75%)
10 lunges
15 sit ups

Beginners:
AMRAP in 8 mins-
4 hang power snatches
8 lunges
12 sit ups


Wednesday 5/13/15

Bent over rows 5×5

Push ups, accumulate ~30 reps at difficult variation

WOD:
8 min AMRAP
6 OHSQs 95/65
8  TTB
200m run


Tuesday 5/12/15

Shoulder prehab circuit

Jerk, 6×1

WOD:
3 rds for time-
25 double unders
20 calorie row
15 burpees
10 frsqs 95/65
5 strict pull ups
Rest 1 min

 

 


Wednesday 5/6/15

CONGRATS to Team “See Eff You” for their third place finish at the Spring Sting this weekend!!

Wed 5-6

A) Squat prep/mobility

B) Back Squats: 8×1 @80-95%

WOD:
Run 400m
15-12-9
Deadlifts @205/155
Push-ups
Rest 2 min
Run 400m
15-12-9
Burpees
Ring Rows

Time will be recorded for both rounds separately.