Saturday, April 18, 2015

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
Both partners complete,
21-15-9
Shoulder to Overhead (115/75 lbs) (Rx+ 135/95 lbs)
Bar-Facing Burpees
-then-
Partition 200 Double Unders between the pair
-then-
Both partners complete,
9-6-3
Power Snatch (115/75 lbs) (Rx+ 135/95 lbs)
Muscle-ups (Scale with Pull-ups x 2)

*You will use 2 barbells between the pair. Both partners must complete all of the reps in each set before moving on to the next: i.e., Partner A completes 21 Shoulder to Overhead and 21 Bar-Facing Burpees before Partner B does. Partner A must wait for Partner B to complete the set of 21 before moving on to the set of 15.

10 AM
Hero WOD

“DG”

10 Minute AMRAP
8 Toes to Bar
8 Dumbbell Thrusters (35/25 lbs)
12 Dumbbell Walking Lunges (35/25 lbs)

DG_Hero_th

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Friday, April 17, 2015

Conditioning
Complete the Following for Time
30 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
35 Wall Balls (20/14 lbs)
40 Box Jumps (24/20″) (Rx+ 30/24″)
45 Sit-ups
50 Back Squats (95/65 lbs) (Rx+ 135/95 lbs)
45 Sit-ups
40 Box Jumps
35 Wall Balls
30 KB Swings

3:30 Cardio Load
Complete the Following for Time
Run 400m
25 DB Thrusters (35/25 lbs)
Run 400m
25 Pull-ups
Run 400m
25 Walking Lunges (R/L=1)
Run 400m
25 Burpees
Run 400m
25 Ring Dips
Run 400m
25 Toes Through Rings
Run 400m
25 Alternating DB Snatch
Run 400m

Thursday, April 16, 2015

Skill
Rope Climbs
*if you already know how to climb a rope, practice any skill that you may need to work on

Conditioning
2 Rounds for Time
Run 200m
3 Rope Climbs
Run 200m
20 Strict Handstand Push-ups
Run 200m
20 Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
Run 200m
30 Ring Dips

*Scale the Rope Climbs with Rope-ups x 3 or Ring Rows x 5
*Scale the HSPU with Hand-Release Push-ups
*You may start on any movement after the first 200m Run, but then move through the list as it is written

Wednesday, April 15, 2015

Strength
15 Minutes
Establish a 1 Rep Max
Deadlift

Conditioning
10 Minute AMRAP
10 Deadlifts (185/125 lbs) (Rx+ 225/155 lbs)
10 Bar-Facing Burpees

3:30 Cardio Load
3 Rounds
*1 Minute at Each Station*
1: Burpee Box-Overs
2: Calorie Row
3: 10 KB Goblet Squats then AMRAP KB Swings (55/35 lbs)
4: Ring Rows
5: Double Unders or Lateral Bar Hops

Monday, April 13, 2015

Strength
Push Press
3-3-3-3

Conditioning
6 Rounds for Time
5 Clean & Jerks (135/95 lbs) (Rx+ 185/125 lbs)
5 Bar Muscle-ups (scale with Pull-ups x 2)
25 Double Unders (Scale with Power Jump Singles)

3:30 Cardio Load
Partner WOD

10 Minute AMRAP
Partner A
6 Pull-ups
6 Lateral Bar Hops
6 Push-ups
6 Sit-ups
Partner B
Holds MedBall Overhead (20/14 lbs)
*switch once Partner A completes the work
-then-
Both partners Run 800m
-then-
50 KB Swings (55/35 lbs)
50 Toes to Bar
50 DB Thrusters (35/25 lbs)
50 Walking Lunges (R/L=1)
50 Wall Balls (20/14 lbs)
*partition the reps however you’d like

Saturday, April 11, 2015

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
50 Box Jumps (24/20″) (Rx+ 30/24″)
Run 300m
50 KB Swings (55/35 lbs) (Rx+ 70/55 lbs)
Run 300m
50 Toes through Rings
Run 300m
50 Push Press (95/65 lbs) (Rx+ 135/95 lbs)
Run 300m
50 Wall Balls (20/14 lbs)
Run 300m
50 Burpees
Run 300m
100 Double Unders

*Both partners Run, but partition the reps however you’d like

10 AM
Hero WOD

“Omar”

Complete the Following for Time
10 Thrusters (95/65 lbs)
15 Bar-facing Burpees
20 Thrusters
25 Bar-facing Burpees
30 Thrusters
35 Bar-facing Burpees

omar

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Friday, April 10, 2015

Conditioning
(35 Minute Cap)
For Time
Run 500m
50 Lateral Squat Jumps Over Bar
Run 400m
40 Power Cleans (95/65 lbs) (Rx+ 135/95 lbs)
Run 300m
30 Front Squats (95/65 lbs) (Rx+ 135/95 lbs)
Run 200m
20 Power Snatch (95/65 lbs) (Rx+ 135/95 lbs)
Run 100m
10 Bar Muscle-ups (Scale with Pull-ups x 2)

3:30 Cardio Load
For Time
Buy-In
800m Run/1000m Row
-then-
3 Rounds
10 Burpee Box-Overs (24/20″)
20 Lateral Bar Hops
30 Alternating Plate Push-ups (45/25 lbs)
40 Overhead Walking Lunges (45/25 lbs) (R=1, L=2)
-then-
Cash-Out
800m Run/1000m Row