Friday (2020SEP18)- WOD

Focus: 

Banded DB Dead lifts

4x6

building weight

5s down

 

WOD:  

5 Rounds

15 Sumo DB Deadlift 50/35

12 Burpee lateral over DB

 

Accessory

3x

10 Sandbag Trunk Extensions

10 Heavy Windmills

Thursday (2020SEP17)- WOD

Focus: 

Squat Therapy

4 x 5 Tempo x3331

superset

Z Press (seated kB press) 

4 x 5 Tempo x 3s d, 3s up

 

WOD: 

7 min AMRAP

21 Kb swing 24/16kg

14 Wall Balls 20/14#

Rest 3 min

7min AMRAP

14 Kb Swing

7 Wall Balls 20/14#

 

Recovery:

ROMWOD

Wednesday (2020SEP16)- WOD

Focus: 

APRE3 Back Squat

50% of 3RM x 10

75% of 3RM x 6

100% of 3RM x ME

Adjusted Wt. x ME

 

WOD:  

For Time 10 min cap

30/25 cal Ski Erg

30 Burpee 

30cal Bike

 

Accessory

3 Rounds

20 TKEs

20 Pulsing Spanish Squats

Tuesday (2020SEP15)- WOD

Focus: 

Snatch or clean

E2MOMx5

  1. empty bar x10
  2. 50% x8
  3. 60% x6
  4. 70% x4
  5. 80% x 2

WOD: 

Short Nancy

3 rounds

400m Run

15 OH Squat 95/65# or FS

*Sprint the 400m, Like actually Sprint

 

Finisher:

Dimmel Deads

3 x 25

Monday (2020SEP14)- WOD

Focus: 

Dips

set 1: 12 full reps light

Set 2: 6s top hold 6s bottom Hold 6 full

Set 3: 8 full reps with 3s decent

Set 4: 6 full reps + Weight

Set 5: 3 Heavy reps

 

WOD: 

11 min running clock

1 min to get Max Muscle Ups

9 Min amrap

21 Shoulder 2 OH 115/75#

15 GHD Situps

9 Squat Cleans 115/75#

1 min max MU

****sub C2B/PU for MU****

 

Recovery:

800m Walk

Saturday (2020SEP12)- Hero WOD

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

 

WOD:

“Hildy”

For Time

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. bal

100-calorie row

 

If you’ve got a 20-lb. vest or body armor, wear it.

Friday (2020SEP11)- WOD

Focus: 

Snatch Complex EMOMx7

1 Pull

1 Hang Snatch

1 High Hang Snatch

2 Snatch

1 Snatch Balance

 

Tech work first before weight, FIND A WORKOUT WEIGHT

 

WOD:  911

Background: This tribute workout is dedicated to the victims and survivors of the 9/11 attack at World Trade Center on September 11, 2001.

9/11 was a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States. The attacks resulted in 2,977 fatalities, over 25,000 injuries, and substantial long-term health consequences, in addition to at least $10 billion in infrastructure and property damage.

The workout was designed by Misfit Athletics @misfitathletics who also posted a demo on their YouTube channel on September 11, 2019.

The rep scheme signifies the date of the attacks.

Buy-In: 2,001 meter Row

Directly into, 3 Rounds of:

9 Thrusters (135/95 lb)

11 Toes-to-Bars

9 Snatches (135/95 lb)

11 Toes-to-Bars

 

Accessory

3x20

banded hammer curls

banded lat press downs

Thursday (2020SEP10)- WOD

Focus: 

6x200m run rest 1:1

 

 WOD: 

For time

250 Double unders

50 BURPEES

25  POWER CLEANS 115/75

**partition any way

 

Recovery:

Rom WOD

1 min puppy stretch

1 min cross shins L/R

2 min frog

1 min twisted cross stretch L/R

Wednesday (2020SEP10)- WOD

Focus: 

APRE6 Back Squat WEEK 3

50% of 6RM x 10

75% of 6RM x 6

100% of 6RM x ME

Adjusted Wt. x ME  

 

WOD: 

10 min Amrap

3 DB Hang Cleans 50/35

6 Push ups

9 DB step up and over 50/35

Recovery:

3 min light run or bike

Tuesday (2020SEP08)- WOD

Focus: 

Sh.Press

set 1: 12 full reps light

Set 2: 6 half top 6 half bottom 6 full

Set 3: 8 full reps with 3s decent

Set 4: 6 full reps

Set 5: 3 Heavy reps

 

WOD: 

E4MOMx4

15/12 Cal Row

10 Lat Burpees over bar

5 Hang Power Clean 135/95

 

Finisher:

15 sec on 45 sec off x5

Max cal assault bike