W.O.D

July 20, 2016

7/21/2016

W.U.  Crossover Symmetry

Strength:  Push Press

3-3-3-3-3

W.O.D  10-1 of

  • Push Press 115/85
  • TTB

CORE:  50 x Good Mornings 75/45

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OLY Group:

  • Back Squat:  5 x 5 @ 80%
  • Hang Clean:  3 x 2 @ 65%, 3 x 3 @ 70%
  • Halting Clean Deadlift; 3 x @ 80%, 3 x 2 @ 85%
  • SLDL: 5 x 3 @ 80%

 

July 19, 2016

7/20/2016

Skill:  Clean Progressions

W.O.D  for time complete

  • 10 x Cleans 95/65
  • 50 ft shuttle sprint
  • 1 x Rope Climbs

 

  • 8 x Cleans 135/95
  • 50 ft shuttle sprint 
  • 2 x Rope Climbs

 

  • 6 x Cleans 165/115
  • 50 Ft shuttle sprint
  • 3 x Rope Climbs

 

  • 4 x Cleans 185/125
  • 50 ft shuttle sprint
  • 4 x Rope Climbs

 

  • 2 x Cleans 205/145
  • 50 ft shuttle sprint
  • 5 x Rope Climbs

 

 

July 18, 2016

7/19/2016

Strength:  Back Squats (Speed)

40% of 1 RM

3 reps x 10 sets (Accelerate out of the hole)

*In between each set do 5 x Box Jumps 

W.O.D 3 RFT of

  • 10 x Burpees
  • 20 x Calories on Row
  • 40 x Double unders

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OLY Group:

  • Back squat: 70% 10 reps x 3 sets
  • Hang Snatch: 65% 3 reps, 2 sets, 70% 3 reps x 3 sets
  • Halting Snatch Deadlift: 80% 3 reps, 85% 3 reps x 2 sets
  • OH Squat: 65% 3 reps x 2 sets, 70% 3 reps x 3 sets

 

July 16, 2016

7/18/2016

Strength:   Strict Press

5-5-5-5-5

*In between sets do 5 KB Swings with a weight heavier than you normally use

W.O.D 15 Min Running Clock 

  • 200M Sprint
  • 2 x Muscle Up’s
  • 200M Sprint
  • 4 x Muscle Up’s
  • 200M Sprint
  • 6 x Muscle Up’s
  • etc……..until clock stops

*Scaling for Muscle Up’s will be Bar MU’s, Chest 2 Bar Pullups, Kipping Pullups, Banded Strict Pullups based on Skill set

July 15, 2016

7/16/2106

W.O.D ” The DON”  complete

  • 66 x Box Jumps 24/20
  • 66 x KB Swings 53/35
  • 66 x Knees to Elbows
  • 66 x Situps
  • 66 x Pullups
  • 66 x Thrusters 55/40
  • 66 x Wall Ball
  • 66 x Burpees
  • 66 x Double Unders
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

July 14, 2016

7/15/2016

Strength:  Back Squat

77% 4 reps x 5 sets

W.O.D Benchmark “Diane” 

21-15-9 of

  • Deadlifts 225/155
  • HSPU

7/14/2016

W.O.D Options:

A: “Cindy”  20 Min AMRAP of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Squats

B: ” Barbara”  5 RFT , rest 3 mins between rounds of

  • 20 x Pullups
  • 30 x Pushups
  • 40 x Situps
  • 50 x Squats

C: CF WOD

  • 1000M Row
  • 50 x Situps
  • 1 Mile Run
  • 50 x Situps
  • 150 x Double Unders
  • 50 x Situps