WOD

For time:

95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups 

WOD


Complete as many rounds and reps as possible in 12 minutes of:

155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

WOD

Three rounds for time of:

50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

MOBILITY 

WOD


TABATA


WALL BALL  20/14
H.S.P.U
SLAM BALL  30/20
JUMPING SQUAT

 
WOD

EACH MINUTE ON THE MINUTE  x  16 MINUTES

BACK SQUAT  1.5 x BODY WEIGHT  x 5
BURPEE  x  10


REST x 5 MINUTES

MAX TOE TO BAR IN 7 MINUTES

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.

Enlarge image
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

15 minutes to establish a 1RM Overhead Squat.

“Fran”

21-15-9 of:

Thrusters 95/65

 Pullups

For time.

 MOBILITY

WOD


TEAMS OF TWO


THRUSTER  95/65  x  60


BALL SLAM  30/20  x  80


BOX JUMP  x  100

PUSH-UP  x  80

PUSH-PRESS  95/65  x  60

 

Barbell Work

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

Skill

5 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 32/24kg

-then-
3 rounds of:

100′ Bear Crawl
 15 T2B

-then-
30 KB Swings 32/24kg
For time.

 Here are some pictures from Our Compound Adventure race held over the summer. This race was a blast!!!! Who's down for a winter race???

"Mr. Joshua"

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.

Enlarge image
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Strength

Front Squat

2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00


Conditioning

7 minute AMRAP of:

7 Bar Muscle-Ups
30 Double-Unders

Barbell Work

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#

MOBILITY 

 BARBELL WORK

1) Hang Power Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

WOD

A.M.R.A.P  x  7 MINUTES

HANG POWER CLEAN @ 80%  x  5
TOE TO BAR  x 15
BAND GOOD MORNINGS  x  15

Barbell work

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavy, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

1a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

WOD

A.M.R.A.P  10 MINUTES

DEADLIFT  BODYWEIGHT  x  10
PULL-UP  x  10
AIR SQUAT  x  20

|
Barbell work

1) 15 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squat – 
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 ROUNDS

WALL BALL  20/14  x  15
SLAM BALL  50/30  x  15

MOBILITY