WOD 11.22.17

Strength 

10 Rounds

1 Clean Pull (with 50 lbs over your Power Clean)

Rest 30 seconds

1 Power Clean (Start at 70% and work up each round)

Rest 60 seconds

Then

Work up to a heavy single front squat, reduce by 20% and complete 2 x 3. Then reduce by 25% for a max rep set.

Conditioning

4 rounds

3 Touch and go clean and jerks (83% of 1RM)

5 Burpee with a jump to touch a 9/8 inch target overhead

50 yrd Farmer Walk with as heavy as possible

 

WOD 11.21.17

Upper Body Muscular Imbalance

4 x 10 Handstand Push Ups – attempt as many strict as possible each round before kipping to finish the set.

Rest 90 seconds

4 x 10 Pull Ups – attempt as many strict as possible each round before kipping to finish the set.

Rest 90 seconds

Strength 

EMOM 8 minutes

1 Deadlift – start at 75% and work up each round

Conditioning 

8-6-4-2

Power Clean (135/65, 165/85, 205/105, 245/135)

DB/KB Thruster (35/25, 45/35, 55/45, 70/55)

Each round weights increase

WOD 11.20.17

Strength 

10 Rounds

1 Snatch Pull (use 50lb more for pull than you use for the Snatch)

Rest 30 seconds

1 Power Snatch (start at 70% and work up each round)

Rest 1 minute

Then…

Work Up to a back squats 3RM; then -10% for 2 x 3

Lower Body Muscular Imbalance Work 

4 x 10 Suitcase Deadlifts with heavy KB/DB

4 x 10 yards walking lunge with heavy KB/DB

4 x 10 Step Ups with heavy KB/DB

Conditioning

4 Rounds

With a 90 second clock

3 heavy Touch and Go Snatches (start at 83% of your last Power Snatch)

10 heavy Wall Balls (max weight of 25/20 to 10’/9′ target)

C2 Rower orAssault Bike for calories with the remaining time

Rest 3 minutes, the goal is full recovery for high effort in each round

Hero Saturday “War Frank” 11.18.17

War Frank

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

25 Muscle Ups (scale with pull ups and dips)

100 Air Squats

35 GHD Sit Ups (scale with Ab Mat Sit Ups)

WOD 11.17.17

Strength 

Work up to to a heavy single Power Snatch, then reduce by 20% for a set of 2

Work up to a heavy single Clean and Jerk, then reduce by 20% for a set of 2

Core Muscular Imbalance 

4 Rounds

30 Second Hollow Hold

30 Second Rest

Then

3 rounds

40 yards single arm over head carry, as heavy as possible

Conditioning 

Accumulate 40 minutes of light work on a rower, assault bike, running or ski erg.