10/17/2016

Hang Power Clean (7×2 @75% of 1RM)

*Perform a set every minute , If you have done this before then add 5lbs *

Metcon (Time)

For Time:
75 Wall Balls (20/14)
30 Clean & Jerks (135/95)
75 Wall Balls (20/14)
*20 min Time Cap*
20 min Time Cap –

Core Work

5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

Posted in WOD

10/13/2016

Hang Power Clean (7×3 @70% of 1RM)

*Perform a set every 1:15, If you have done this before then add 5lbs *

Metcon (Time)

For Time:
100 SHSPU
– 3 Squat Cleans (255/165) every time you break –
20 min Time Cap –

Core Work

5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

Posted in WOD

10/12/2016

Ghost (3 Rounds for reps)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Accessory Work

4 rounds
12 Around the Worlds ( https://www.youtube.com/watch?v=4p_T3YMcdDo )
12 DB Step Ups (You choose weight and height)

Posted in WOD

10/11/2016

Dead- Stop Front Squats (5×3 @80% )

*Set safety bars/ Jerk blocks at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.
*Complete a set every 1:45*

Metcon (Time)

3 Rounds
12 Deadlifts (315/225)
36 GHD’s

Posted in WOD

10/10/2016

Badger (Time)

Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Learn more about Badger

Core Work

5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
– 1 min Rest b/t rounds –

Posted in WOD

10/06/2016

Metcon (Calories)

“Recovery Day”
3 Rounds
2 min Cal. Assault Bike
– 2 min Rest –
2 min Cal. Row
– 2 min Rest –
2 min Cal. Ski Erg
– 2 min Rest –
* Scored By Total Calories *

Accessory Work

5 Rounds
10 Strict Weighted Pull Ups
20m Double Kettle Bell Overhead walking Lunge

Posted in WOD

10/05/2016

Dead- Stop Front Squats (Heavy single 1.1.1.1.1)

*Set safety bars/ Jerk blocks at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.
* in 5 working sets hit a heavy single 10 mins *

Metcon (Time)

3 rds
30 GHD’S
30 Box Jump Overs (24/20)
30 Bench Press (135/95)

Posted in WOD