WOD Monday September 1 2014

LABOR DAY WOD

"Bull"

Two rounds for time of:

200 Double-unders

135/ 95 pound Overhead squat, 50 reps

50 Pull-ups

Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

WOD Saturday August 30, 2014

WARM UP:

10 air squats
row 500 m
10 banded pass throughs
10 hindu push ups
roving plank across mat and back

WOD: Med Ball Madness

W/ partner, complete:

800 m indian run w/ ball

100 chest pass w/ ball

100 MB situps

100 MB push ups

100 MB over- unders (w/ backs together, one partner reaches up w/ ball other reaches back to grab, then lean forward and pass under legs- 1 rep)

100 lunge steps w/ MB at chest

WOD Friday August 29, 2014

WARM UP:
8 min
run 200 m
10 box jump overs
5 thrusters (45/35)
spiderman walk
10 superman/hollow rocks

MOBILITY: Piriformis Stretch and smash

SKILL/STRENGTH: mobility 10 min:
Achilles and calf stretch, ankle smash and IT band stretch/smash

WOD: “Kelly”

5 rft

400 m run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

WOD Thursday August 28, 2014

WARM UP:
8 min
20 double unders (attempts)
row 20 calories
10 scissors kicks
pendulum walk
20 leg swings front to back

MOBILITY: Bottom Foot Smash

SKILL/STRENGTH: Ring Rows 5 x 8

Turkish Get up Technique

WOD: 50 du buy in (x4 singles)

5 rounds

2 TGU (55/35) 1 each arm

10 abmat situps

20 air squats

Then

50 double unders to finish (x4 singles)

WOD Wednesday August 27, 2014

WARM UP:
8 min

run 400 m
3 kipping swings
10 box jump overs
10 lateral lunges
10 air squats

MOBILITY: Hanging Thoracic Opener

SKILL/STRENGTH: 10 min to work on a goat

WOD: 4 min AMRAP

5 KTE

5 OHS (95/65)

5 burpees

Rest 2 min

6 min AMRAP

5 TTB

5 Front Squat (95/65)

5 Burpees

rest 2 min

8 min AMRAP

5 Pull Ups

5 Back Squat (95/65)

5 Burpees

WOD Tuesday August 26, 2014

WARM UP:
8 min
row 500 m
10 thrusters (pvc/bar)
5 strict pull ups
10 deadlift (pvc/bar)
spiderman walk

MOBILITY: Hip Flexor Smash

SKILL/STRENGTH: Coach led Burgener warm up for cleans x 3, foot position start - finish x30

WOD: “Squat Clean Complex”

6 sets of

High hang squat clean- Hang squat clean- squat clean- strict press

High hang squat clean- Hang squat clean-squat clean- push press

High hang squat clean-Hang squat clean- squat clean- Jerk

Rest as needed between sets, work up to a max set, try not to put the bar down for all 12 movements

WOD Monday August 25, 2014

WARM UP:
8 min
Row 20 pulls to chest
10 strict press (45/35)
10 KBHP (warm up weight)
10 banded pass throughs
10 scorpions

MOBILITY: Pec smash/openers

SKILL/STRENGTH: Deadlift 2(65%), 2(72.55) 4x5(77/5%)- every 90 sec.

WOD: “Big C”

Row 1000 m

then 4 Rounds

5 Floor Press (95/65)

10 SDHP (95/65)

then

Row 500 m

WOD Saturday August 23, 2014

WARM UP:
10 air squats
row 500 m
10 banded pass throughs
10 KBS- warm up to wod weight
roving plank across mat and back

MOBILITY: Couch Stretch

WOD: w/ a partner

23 min AMRAP

partner 1- burpee pull ups AMRAP

partner 2- 20 Goblet squat, 20 KBS (55/35)

SCORE is number burpee pull ups, switch when partner 2 finishes their set

WOD Friday August 22, 2014

WARM UP:
8 min
run 200 m
10 shoulder to overhead (pvc/bar)
5 thrusters (45/35)
6 spiderman walk
10 Banded Squats

MOBILITY: Tricep Origin Smash

SKILL/STRENGTH: Front Squat 2(50%), 2(65%), 4x5(75%) Every 90 seconds

WOD: “The Incredible Hulk”

20 min AMRAP

5 Deadlift (115/70)

5 Hang Clean (115/70)

5 Front Squat (115/70)

5 Push Press (115/70)

5 Back Squat (115/70)

WOD Thursday 08/21/14

WARM UP

10 min

200 M Run

Pec Stretch

5 Push ups

10 Wall touches

5 Leg Lifts

MOBILITY

Rhomboids - Stretch and Strenghten

SKILL

10 Min

Kettle bell cleans - Work up to heavy 3 reps each arm

WOD

“The Chief”
5 rounds of:  AMRAP 3: min
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

WOD Wednesday August 20, 2014

WARM UP:

8 min

run 400 m
3 kipping swings
10 box jump overs
walking quad stretch
10 air squats

MOBILITY: Lower Calf Smash

SKILL/STRENGTH: Pistols/ pistol progressions- 10 min

WOD: 30-25-20-15-10-5

Box Jump (24/20)

Wall Ball (20/14)

Run 200 m

WOD Tuesday August 19, 2014

WARM UP:
8 min
row 500 m
10 superman/hollow rock
5 dips
10 lateral lunges
spiderman walk

MOBILITY: Banded hip Openers

SKILL/STRENGTH: Strict Press 10-7-2-2-2-2-2-2, from rack- 20 min

WOD: 3 RFT

100 m walking lunges

25 situps

WOD Monday August 18, 2014

WARM UP:
8 min
Row 20 pulls to chest
5 strict pull ups
10 front squat (45/35)
10 banded pass throughs
10 scorpions

MOBILITY: Banded Bully Stretch

SKILL/STRENGTH: Power Clean/ Front Squat, warm up to WOD weight

WOD: “Main Site Monday”

2 RFT (25 min cap- scale accordingly)

Run 800 m

30 Pull Ups

30 Front Squat (115/80)

30 TTB

30 Power Clean (115/80)

WOD Saturday August 16, 2014

WARM UP:
run 400 m
2 tire flips
10 scorpions
10 leg swings side-side
10 push ups

MOBILITY: Piriformis Smash

WOD: 20 min AMRAP

w/ partner

partner 1:  2 rounds

5 MB cleans (20/14)

5 Push Ups

Then AMRAP sledge hits

Partner 2:  Run 400 m       switch when runner returns, 
SCORE is number sledge hits

WOD Friday August 15, 2014

WARM UP:
7 min sharks and minnows

MOBILITY: Bottom Foot Smash

SKILL/STRENGTH: Gymnastics work, HS, HSPU, MU, HS walk- 15 min

WOD: 5 rounds

1 min max box Jumps (24/20)

1 min max wall balls (20/14)

rest 2 min

SCORE is number box jumps and number wall balls completed (2 numbers for score)

WOD Thursday August 14, 2014

WARM UP:
run 200 m
10 hindu push ups
10 passthroughs (PVC or Banded)
spiderman walk
5 burpees

MOBILITY: Quad Smash

SKILL/STRENGTH: Deadlift 6 x 5(70%)

WOD: 20 min EMOM

5 Rounds

min 1:  1 Deadlift (85-90%)

Min 2:  10 ring push ups (MOD regular push ups)

Min 3:  12 Pistols (MOD air squats)

Min 4:  Run 200 m

WOD Wednesday August 13, 2014

WARM UP:
8 min
20 double unders (attempts)
walking quad stretch
15 push press (pvc/bar)
15 air squats
5 burpees

MOBILITY: Lat Smash

SKILL/STRENGTH: 4 sets from the rack, every 90 sec

2 strict press, 2 push press, 4 Jerks (85%- max strict press)

WOD: “The Juicy Onion”

15 min AMRAP

3 Hang Clean (135/95)

3 Push Press (135/95)

3 Back Squat (135/95)

20 Double Unders (x4 singles)

WOD Tuesday August 12, 2014

WARM UP: 
8 min
400 m run
10 lateral lunges
pendulum walk
10 abmat situps
10 inch worm push ups

MOBILITY: Psoas Smash

SKILL/STRENGTH: 30 strict pull ups, when you drop down rest until the next minute to begin your next set.

WOD: 4 rounds

3 min

100 m Farmer’s Carry (50/30)-plates

10 pass throughs (parallette or box)

THEN :AMRAP Russian Twisters (55/35)

SCORE is total russian twisters for all rounds- single count

WOD Monday August 11, 2014

WARM UP: 8 min

400 m run

10 Snatch grip Push Press (PVC)

10 OHS (PVC/bar)

walking hip circles (knee in - out, then on way back knee out-in)

5 burpees

MOBILITY: Hanging Thoracic Opener

SKILL/STRENGTH: 30 min Snatch Skills

Coach Led Burgener Warm Up

2-2-2-2-2-2-2 Hang Snatch

WOD: 7 min AMRAP

Burpees to 6” target

WOD Saturday August 8, 2014

WARM UP:  10 min

400 m run

5 strict pull ups

sled pull

pendulum walk

10 air squats

MOBILITY: Hanging Thoracic Opener

WOD: Partner “Santiago”
7 RFT
18 Hang Squat Clean (135/95)

18 pull ups
10 Power Cleans (135/95)

10 HSPU
one person working at a time

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

WOD Friday August 8, 2014

WARM UP: Dodgeball -7 min

MOBILITY: Sumo Wall Stretch

SKILL/STRENGTH: 10 min

Even:  max wall balls

Odd:  Plank hold

WOD: “The French Fry”

Row 1000 m

30 KBS (55/35)

50 Box Jumps (24/20)

CASH OUT: 3 Rounds

10 sec L-sit hold

20 sec hand stand hold

30 sec plank hold