WOD 7.22.18

The first rule of Fight Club...

https://www.youtube.com/watch?v=mtvtPpxOOg8

Video & Workout courtesy of Ben Bergeron's CompTrain Benchmarks

WOD 7.21.18

With a Partner

1k Run (together)

80 DB snatches 50/35#

60 goblet squats 53/35#

40 Over Head Squats 95/65#

20 single-arm push-press 50/35#

10 AKBS

20 T2B

40 Power Cleans

60 Hand Release Push Up

80 Double Unders

1k ERG

WOD 7.17.18

Strength:

1 Pause Front Squat (3 secs) + 1 Front Squat 

5 sets 

 

Metcon:

21-15-9

Wall Ball 20/14

Hand release push ups

BFSU

 

Skill:

HSPU/ Handstand holds

WOD 7.16.18

Metcon:

Minutes 0 - 10
1 mile run
Max rep c&j 135/95#
Minutes 10-13
Rest
Minutes 13 - 20
800m run
Max rep power snatch 115/80#
Minutes 20 - 23
Rest
Minutes 23 - 27
400m run
Max rep thrusters 95/65# 

WOD 7.15.18

AMRAP 20 minutes:
6 deadlifts 225/155#
7 burpee pull-ups
10 kettlebell swings 2p/1.5p
200m run

USMC Sgt John Rankel, 23, of Speedway, IN, 3rd BTN, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, out of Camp Pendleton CA, was killed on 7 June 2010 while supporting combat operations in Helmand Province, Afghanistan. 

WOD 7.14.18

"Rahoi"

With A Partner

In 20 Mins

Row 2000 M  - Partner 2 Holds A Handstand

150 Wall Balls - Partner 2 Holds A Handstand

In the remaining time AMRAP of Toes 2 Bar

WOD 7.13.18

Metcon:

9-6-3

Power Snatch 135/95 115/75  95/65

Snatch Balance 

Overhead squat

 

Strength:

E2MOM 20

High Hang Snatch+ Hang Snatch

 

Skill:

Strict/kipping 

WOD 7.12.18

Conditioning 

In 8 minutes:
ERG for Distance
on the 0:00, 2:00, 4:00, 6:00
5 burpees

Strength

Deadlift
8 - 8 - 6 - 6 - 4 - 4
between sets
Max Rep Ring Dips

Skill

double unders / triple unders 

WOD 7.11.18

Metcon:

AMRAP 15

400 m Run

200 m  Briefcase carry

25 AKBS

 

Strength:

2 Strict Press + 2 Push Press

E2MOM 14

 

Skill:

DB/KB Overhead Squats 

WOD 7.10.18

Strength:

High Hang Clean + Hang Clean 

Every 90 secs for 18 mins

 

Metcon:

TABATA

Hollow Rock

Double Under

Calorie Erg

Bottom to Bottom squats

 

Skill:

Turkish Get ups 

WOD 7.8.18

Each couplet is a sprint For Time:

@ 0:00
21 thrusters 95/65#
21 pull-ups
@ 5:00
15 clean&jerks 135/95#
15 wall ball shots 20/14#
@ 10:00
9 deadlifts 225/155#
9 bar-facing burpees
10-15' rest
@ 15:00
21 th 95/65#
21 pull-ups
@ 20:00
15 c&j 135/95#
15 wall ball shots
@ 25:00
9 dl 225/155#
9 bfb

WOD 7.7.18

With a Partner:

20/15 Call ERG Each

400m run (split)

60 Front Squats 95/65(split) (partner hangs from rig)

80 partner-over burpees

100 BFSU (partner holds DL 155/105)

WOD 7.5.18

Strength

7 sets
1 three-second bottom pause overhead squat + 2 overhead squats 

Metabolic Conditioning

For Time:
50/35 calorie ERG
35 burpee box overs 24/20"
20 overhead squats 115/75#
35 burpee box overs
50/35 calories ERG

Skills - 10 minutes
handstand push-ups / free-standing handstands

 

WOD 7.3.18

Metcon:

400 m Run

100 Double Under's

200 m Run

50 Double Under's

100 m Run

25 Double Under's

For Time:

 

Strength:

5x5

Bench Press

Superset with DB Rows

 

Skill:

Stict/Kipping!!