Morrison

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Find a 1 rep for one of these:
Deadlift, Overhead Squat or Strict Press
HERO WOD SUNDAY
Rounds of 50-40-30-20-10 reps of:
–  Wall Ball Shots  @ 20 lbs / 14 lbs  ( M / W )
–  Box Jumps  @ 24″ / 20″
–  Kettlebell Swings  @ 1.5 pood (53/35)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

101015

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TEAM WOD SATURDAY!!!!!!!!

Teams of 2 – 30 min AMRAP
9 Muscle ups (alternative – bar m/u, CTB, strict pull ups)
9 Thrusters @ 165/115
9 Deficit HSPU (alternative – HSPU)
9 Power Cleans @ 165/115
9 Bar Muscle Ups (alternative – CTB, Strict pull ups)
9 Jerks @ 165/115
9 Pistols (9/per side)
9 KB Swings (70/53)
100′ hand stand walk (alternative 10 wall walks)

100815

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RUN/ROW
Run/Row – 1000 meters, 800 meters, 600, meters, 400 meters, 200 meters (1:1 Rest)  Choose Wisely!
WOD
3 Rounds
30 Hang Power Cleans (95/65)
30 AB Mat Sit Ups
30 Box Jumps (24/20)

100815

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STRENGTH

SNATCH – 75% of 1 Rep Max (And yes, SQUAT)
3 Snatches
1 min rest
5 Snatches
2 min rest
7 Snatches
3 min rest
5 Snatches
2 min rest
3 Snatches

WOD

8 min AMRAP
10 HSPU
10 Box Jump Overs (24/20)
2 Minute Rest
8 Min AMRAP
10 Cal Row
10 GHD/V-Ups/Ab Mat Sit-ups
2 Minute Rest
8 Min AMRAP
8 CTB/Pull Ups
24 Double Unders

100715

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ROWING
3 x 350 meters, :30 rest
Rest 2 minutes
6 x 70 meters, 1 minute rest
Rest 2 minutes
3 x 350 meters, :30 sec rest
100 REP BENCHMARK
100 Burpees to 6″ target

100615

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STRENGTH
5 sets of:
5 Weighted Strict Pull Ups
5 Weighted Strict Dips
10 Back Rack Lunges (5 per leg – choose a weight that is challenging)
2-3 minutes rest after each round completed
The weight utilized can be: KB, DB, Vest, Plates
WOD
5 ROUNDS
10 – 1 arm DB/KB Power Snatch (53/35 RX), (70/53 RX+)
20 Cal Row

100515

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Strength – Snatch Complex

Snatch Pull + Snatch + Overhead Squat

Gymnastics

5 EMOM

10 Hand Release Push Ups (HRPU) with feet on KB (good form, tight core)

WOD

7 Rounds

11 Front Squats @ 135/95

10 Jerks @ 135/95

100415

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Strength – 15 EMOM

2 Clean and Jerks @ 80% of 1 rep max

WOD

BERGERON BEEP TEST
EMOM – for as long as possible
7 thrusters (75/55)
7 pull ups
7 burpees
*15 minute minimum work requirement.  If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue.  If you can’t complete the 6’s decrease to 5’s and so on.

100315

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Team WOD Saturday!!!

HERO WOD – GALLANT

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

2 person team

1 mile run with a med ball (20/14)

60 burpee pull ups

800 meter run with a med ball

30 burpee pull ups

400 meter run with a med ball

15 burpee pull ups

100215

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STRENGTH

Every Minute On The Minute (EMOM) for 10 minutes

Back Squat @ 90-95% of 1 REP

WOD

As Many Rounds As Possible for 10 Minutes

10 Power Snatches @ 105/75

10 Box Jump Overs (BJO)