WOD & Blog

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

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“Magic Trick”
Complete 5 rounds for time of
20 x Calorie Row
15 x Burpees (6″ Target)

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Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.

Snatch 1-1-1-1-1

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“Limited Opportunity”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
15 x Thrusters (95/65)
15 x Bumper Ground-2-Overhead

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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Power Clean
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 3-3-3-3-3

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“Double Up”
Complete for time

3 rounds of
12 x Handstand Push-ups
20 x GHD Sit-ups

Then 3 rounds of
50ft x Handstand Walk
15 x Box Jumps (24/20)

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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“Luck of the Draw”
Complete for time
Run 400m
15 x Power Snatch (95/65)
Run 400m
12 x Power Snatch (95/65)
Run 400m
9 x Power Snatch (95/65)
Run 400m
6 x Power Snatch (95/65)
Run 400m
3 x Power Snatch

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Skill Development: Muscle up Practice
Choose one of the following
I. 3-3-3-3 x Kipping Muscle-ups
II. 2-2-2-2 x Strict Muscle-ups
III. 3-3-3-3 x Muscle-up Negatives
IV. 5-5-5-5 x Pull-ups/Ring Dips

Thanks to CJ and Becky from the WWE for dropping by yesterday before their show! It was great having them in for a workout.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Toes-2-Bar
10 x Hollow Rocks
10 x Goblet Squats
III. Mobility

Impact/Focus: Front Squat
Warm up as needed before completing the following workload every :90 for 8 rounds.

5 x Front Squat (80-85% 3RM)

Notes: Today’s working percentages should be based of the weight they hit on 07.03.2018.

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“Cowboy Games”
Complete for time

Row 500m

Then 10-9-8-7-6-5-4-3-2-1 reps of
Toes-2-Bar
Push-ups

Then…

Row 500m

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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
50 ft x Waiters Walk
10 x KB Press (5L/5R)
10 x KB Swings
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-up x 2-2-2-2-2

Notes: Today athletes will complete 2 reps on one arm without putting the kettlebell to the ground between reps. Then switch arms and repeat.

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“Boulder Games”
Complete as many rounds/reps as possible in 6:00 of
8 x Shoulder-2-Overhead (135/95)
24 x Double Unders

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
12 x ‘American’ KB Swings (32/24)
24 x Double Unders

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Skill Development
Accumulate 3:00 L-Sit Hold (Rings, Paralettes, Matador, Hanging)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Snatch
5 x Overhead Squat
5 x Snatch Balance
III. Mobility

Impact/Focus: Hang Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Snatch.

Hang Snatch 1-1-1-1-1

Notes: Today’s hang position will be from knee height. All athletes will be expected to catch in the bottom of the squat position.

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“Full Range”
Complete 7 rounds for time of
7 x Clusters (95/65)
7 x Pull-ups

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Apparently Patrick needed to cool off after yesterday’s WOD!

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.

Power Clean 2-2-2-2-2

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“Freedom Rings”
Complete 4 rounds for time of
5 x Muscle-ups
8 x Overhead Squat (115/75)
16 x Box Jumps (24/20)

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Thank you to everyone that came in today to complete “Holbrook” and honor a fallen soldier. We hope everyone had a great and Happy 4th of July!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
10 x KB Swings
10 x Walking Lunges
III. Mobility

“Freedom Binds”
Complete for time
15 x Bumper Ground-2-Overhead (45/25)
20 x Handstand Push-ups
30 x Reverse Wallball (20/14)
40 x Walking Lunges (45/25)
50 x Burpees
40 x Walking Lunges (45/25)
30 x Reverse Wallball (20/14)
20 x Handstand Push-ups
15 x Bumper Ground-2-Overhead (45/25)

Notes: For walking lunges the bumper plate will be held zercher style across the chest with elbows low. Get some, Freaks!

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Skill Development
Complete 8 rounds for quality of

:20 work/:30 rest x L-sit Ring Support

ANNOUNCEMENT:
–  We will be running a Hero WOD at 10am ONLY! Please plan to arrive at 9:30am for warm-up.

Warm up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Clean
5 x Thrusters
III. Mobility

“Holbrook”

Ten rounds, each for time of:
5 x Thrusters (115/75)
10 x Pull-ups
100 meter Sprint
Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

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