Thursday 7.31.14

                          Klokov 

With a continuous clock running (20min total)

A)  Every 3 min for 12 min (4 sets)

     complete:

     9-6-3

     Thrusters 

      Pull-ups 

   * loading-- Beg- 45/15

                    Int- 65/45

                    Rx'd- 95/75

                    COMP- (115/85)

  *COMP chest 2bar

   At the 15 min mark complete 

   

    30- hang power cleans (with same weight)

    200m run

   Max Double Unders 

*Your score is the total time to complete all sets from the 9-6-3 and your double unders

B) 2 sets

    Max effort handstand hold

    Rest 1 min between attempts

C) Rec/Mob

                     

     

Wednesday 7.30.14

A) Split Jerk

    * 5x2@ 70-80%

    *12 min cap

B) AMRAP 8

    8- shoulder2overhead

    8- Toe2Bar

C)Rec/Mob

Tuesday 7.29.14

A)  15-12-9-6-3

      Overhead squat 

      Lateral burpees over bar

     *200 m Run after each set 

     *Loading.  Beg: 45

                      Int: 75/55

                      Rxd: 95/65

                     COMP: 115/75

    *18 min cap

B)  Tabata Sit-ups 

C) Rec/Mob

Monday 7.28.14

                  203lb kettlebell 

A) AMRAP 15

    10- deadlifts 

    20- double under

    50 foot down and backpedal 

   *loading    Beg: 135/95

                    Int: 155/115

                    Rxd: 185/135

                    COMP: 205/155

B) Gymnastic skill 

          -OR-

    COMPETITORS 

    50- hspu

    30- toe2bar

C) Rec/Mob

Thursday 7.24.14

                        It's good!

A)  2 rds

    1000m Row

    100- double unders 

    10- thrusters

   * Loading-- Beg: 95/65

                      Int: 115/75

                      Rxd: 135/95

                      COMP: 155/105

B) Gymnasrics Skill

     *spend some time upside down!

     COMP--  EMOM 7

                  3- hspu

                  6- kipping hspu 

                 *3 inch deficit 

C) Rec/Mob

Wednesday 7.23.14

A)  Power Snatch

    *10 min to establish 1RM

B) "Isabel"

     30 snatches (135/95)

C) 3 quality sets 

    8- bent over rows

   10- band pull aparts 

   10- barbell curls 

Tuesday 7.22.14

      Bryson tore his hand, but it didn't 

             slow him down one bit!

A) EMOM 21

    Min 1: 10- pull-ups

               20- double unders

    Min 2: 10- front squat

    Min 3: 10- burpees

   *Loading-- Beg: 95/65

                     Int: 115/75

                     Rx'd: 135/95

                     COMP: 155/105

B) Gymnastci Skill

    *Practice Handstand Push up

    * COMP

     2 rds

      30- hspu 

      20- cal row

C) Rec/Mob

Monday 7.21.14

    Ruben at the OTT this past weekend

A) EMOM 8

    3- hang power cleans

    *choose loading

B) 21-15-9

    Deadlift 

   *400m Run after each set

   Loading-- Beginner- 155/105

                   Int- 185/115

                   Rx'd- 205/135

                   COMP- 225/155

C) Rec/ Mob

     

       -OR-

    EMOM 7

    7- chest2bar pull-ups 

Friday 7.18.14

                Suns out guns out

A) 6rds

    3- snatch (power or full)

    6- overhead sqaut

    9- pull-ups

 * choose your loading 

 *Chest2Bar for COMPETITORS

B) Gymnastics skill practice 

     COMP- 4- muscle ups 

                   16- pistols 

C) Rec/Mob

Thursday 7.17.14

      Quit being a baby and pick it up!!!

A) 21-15-9

    Front Squat (155/105)

    Handstand Push-up

   *40-double unders after each set 

   Rest 5 min 

B) For Time:

    400m Run with a plate (45/35)

C) Rec/Mob

Wednesday 7.16.14

A)  AMRAP 6

    5-deadlift (185/135)

    7- push-up

    9- air squat

B) Calorie Burn 

    3 min Max calorie row

    Rest 1 min

    30- burpees 

    30- toe2bar

   *Score is time for burpees and toe2bar minus total calories 

C) Rec/Mob

Tuesday 7.15.14

      

A)  EMOM 7

     1- squat clean + 4- front squat

B) With a partner

     AMRAP 15

     15- kb swing (55/35)

     20- sit-ups 

     30- double unders 

     *divide work any way you want 

C) Rec/Mob

 

Monday 7.14.14

                    Flippin' Out!

A) 3 rounds 

    10- Clean and Jerks (135/95)

    400m Run

B) EMOM 7

     7- Pullups

    *Chest2Bar for COMPETITORS 

C) Rec/Mob

Friday 7.11.14

             Brent, Aaron and Andy 

       finishing up some calorie rowing

A) Behind Neck Press

    5x10

   Weighted Lunges 

    5x20

   Pistols (weighted if possible)

   4x20

B) 3 sets

    10- ring dips

    15- toe2bar

    10- bent over row

C) Rec/Mob

Thursday 7.10.14

    Mr. Mourad... These colors don't run!

A) For Time:

    1000m Row

    2 mile Run

B) Gymnastic skill practice 

C) Rec/Mob

Wednesday 7.9.14

    Jeff hit his first official WOD Monday!

A) EMOM 21

    Min 1: 5- hang power snatch 

               5- burpees 

    Min 2: 15- calorie row 

    Min 3: 10- wall balls (20/14)

               20- double unders 

    *Weights:  Scaled (95/65)

                     Rx'd    (135/95)

                     COMP (155/115)

B) Tababta sit-ups

     

     COMP-- EMOM 7

                 6- chest2bar

C) Rec/Mob

Tuesday 7.8.14

                 Proctor push-ups!

A) Back Squat 

    5x10

    Clean Deadlift

    3x10

    Weighted pull-ups

    3x8 

B) 3 sets 

    20- weighted sit-ups 

    20- walking lunge 

C) Rec/Mob

Monday 7.7.14

             Don't mess with this guy 

A) "Helen"

     3rds 

    400m Run

    21-kb swing (55/35)

    12- pull-ups

B) Handstand hold/push-up

    3 sets for total time or reps

   *rest 1-2min between sets

   

C) Rec/Mob

Friday 7.4.14

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

*with a partner 

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Thursday 7.3.14

A) 3 rds

   50- air squat

   25- handstand push-ups 

B) Calorie Burn

    3 min max calorie row/bike

C) Rec/Mob

Wednesday 7.2.14

         Who remembers this lil guy!?

A) For Time:

    400m Run

    20- power snatch (95/65)

    40- sit-ups

    800mRun

    40- sit-ups

    20- power snatch (95/65)

    400m Run

   *20 min Cap

B) Gymnastics skills practice 

    * if competing at CFNAC comp choose a mvmnt from the list to work on 

C)Rec/Mob