Monday, Dec 11th, 2017

0:00-5:00

50 weighted partner sit ups 20/14

 

Coach led warm up:

Running warm up

 

 

WOD:

 

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

    Rest 1 minute

From 4:00-7:00, run 400 meters then do 155/105 clean and jerks (mod: 60% CJ)

    Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

    Rest 1 minute

From 12:00-15:00, run 400 meters then do 155/105 clean and jerks

Post reps completed each round to comments.

 

Extra Credit:

3 rounds NFT

10 Ring Curls

20 Ring Knee Ups

5 Ring Skin the Cat

Thursday, Dec 7th, 2017

Coach led warm up :

LAX ball

 

WOD: 

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (mod: 20 plate walk, 30 handstand shoulder touches or 40 plank shoulder touches 
50-ft. broad jump
50-ft. lunge

Post rounds completed to comments.

 

Cool Down: 

3 rounds NFT

10 GHD sit-ups  

15 back extensions 

Tuesday, Dec 5th, 2017

0:00-5:00

foam roll

 

Coach led warm up: 

mini band  

 

WOD: 

Team of 3

Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating

Post rounds completed to comments.

 

Extra Credit:  

Muscle Up Practice

20 banded transitions (no dip)  

10 strict ring row transitions plus dip  (use box for added challenge)

20 ring kipping swings 

Saturday, Dec 2nd, 2017

Pilates @ 9:00am

 

0:00-5:00

TBA

 

Coach led warm up: 

Coach's Choice

 

WOD: 

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

 

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

Post reps completed to comments

Thursday, Nov 30th, 2017

coach led warm up: 

foam roll  

 

Strength: 

10 min to work up to 80% of 1 RM back squat  

 

WOD: 

For max reps:
2 minutes of handstand push-ups (mod: box handstand push ups)
Rest 2 minutes
2 minutes of double-unders (mod: single-unders)
Rest 2 minutes
2 minutes back squat at 80% of 1RM 

Post reps for ea movement. 

 

Cool Down: 

Crossover Symmetry- Recovery Phase  

 

Wednesday, Nov 29th, 2017

0:00-5:00

3 rounds  

10m forward jumping jack  

5 burpees  

10m backward jumping jack  

3 wall climbs  

 

Coach led warm up: 

LAX ball  

 

WOD: 

21-15-9 reps for time of:
Single-arm dumbbell snatches 50/35
Bar muscle-ups 

Post time to comments

 

Extra Credit: 

3 rounds  

1 min bear hug wall sit (HAP)  

100’ bear crawl  

Tuesday, Nov 28th, 2017

0:00-5:00

40/30 cal bike

 

 

Coach led warm up:

Box Stretches

 

 

WOD:

 

Andy

For time, wearing a 20/14 vest:

25 thrusters, 115/75

50 box jumps, 24/20

75 deadlifts, 115/75

1.5-mile run

75 deadlifts, 115/75

50 box jumps, 24/20

25 thrusters, 115/75

Post time to comments.

 

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

 

Saturday, Nov 25th, 2017

Pilates at 9:00am 

 

0:00-5:00

500m ski erg

10 banded pull apart to chest

10 banded pull apart to neck

10 banded push up

10 banded pass throughs

10 banded around the world

 

Coach led warm up:

PVC warm up

 

Strength:

Overhead Squat 5-5-5

Snatch Balance 3-3-3

Hang Squat Snatch 1-1-1

post loads to comments.