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Wods

Friday September 21, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 supine ring pull ups 10 abmat sit ups 10 back extensions 10 squats Strength: Power cleans 5-5-3-3-3 WOD: 3 power cleans (155/100) 6 burpees 9 air squats AMRAP 3 minutes Rest 1 minute Repeat for 5 cycles

Thursday September 20, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 toes to bar 10 good mornings 10 prisoner lunge steps Strength: Bench press 5-5-3-3-3 30 dips WOD: Bike .2 miles 20 true push ups 20 military sit ups 20 kb sdlhp 70/45 20 wall balls 20/14 4 rounds for time!

Wednesday September 19, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Straight leg deadlifts 3x10

WOD1:

Run 1 mile 

WOD2:

15-12-9-6-3

Double reverse grip deadlifts (205/135)

Lateral burpees

For time.

Monday September 17, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10+strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-5-3-3-3

WOD:

3 bar muscle ups

8 front squats (165/110)

13 v ups

Run 200 meters with slosh pipe (45/35)

AMRAP 20 minutes

 

Friday September 14, 2018

WOD:

As a two person team, perform the following while:

Partner 1 rows 800 meters while partner 2 does 30 burpees.

Switch and repeat.

Each person will then do the following:

Run 500 meters

5 rope climbs

Run 500 meters

Then, as a team, divide work as needed with both partners working at the same time:

50 sandbag power clean to over head (75/50)

50 jumping lunges

50 dumbbell squats (50/35)

Run 500 meters

500 meter stretcher carry (180/135)

Must do a 250 meter prowler push sometime during the wod (65/45)

For time and fun!

Thursday September 13, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press 5-5-3-3-3

WOD:

25 double unders

20 toes to bar

15 hand release push ups

10 kettle bell swings (70/45)

5 rounds for time.

Wednesday September 12, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Straight leg deadlifts or good mornings 3x10

WOD:

10 down to 1

Deadlifts (225/145)

Ball slams (40/25)

AAB Calories

For time.

Tuesday September 11, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press and power cleans 5-5-3-3-3 (alternate lifts)

WOD:

Run 1 mile AFAHP

Then, AMRAP of:

1 caving ladder climb

5 dumbbell hang clean to push press (50/35) each side

12 sumo deadlift high pulls (95/65)

50 meter sled drag fwd, 50 bwd (180/135)

22 minutes.

Monday September 10, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-5-3-3-3

WOD"

"Zembiec"

11 back squats (185/135)

7 strict burpee pull ups

Run 400 meters

5 rounds for time.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Friday September 7, 2018

Power Cleans 5-5-3-3-3

WOD:

5 hang power cleans (135/95)

10 kettle bell swings (53/35)

15 GHD sit ups

Run 200 meters

Rest 1 minute

Repeat for 5 rounds. 

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