WOD & Blog

Warm-up Drills
I. Run 800
II. 3 Rounds of Burgener Drill (45/30lbs)
III. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squat (wall)
IV. Mobility

Impact/Focus: Back Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat 1RM

Back Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Waterborne Helen”
3 Rounds for time of
21 x American KB Swings (32/24kg)
12 x C2B Pull-ups
500m Row

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Skill Development
Spend 10:00 working on any combination of L-sit and Ring Support Skills.

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rnds of
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute execute the prescribed number of Weighted Ring/Static Dips. On the first minute perform one Ring/Static Dip, on the second minute perform two Weighted Ring/Static Dips, on the third minute perform three Weighted Ring/Static Dips… Continue climbing up the ladder in this manner until the number of Ring/Static Dips can not longer be completed in the one minute window of time allotted.

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“Two-fer”
Run 1 Mile (Individually Timed)
Then…
Complete as many rounds as possible in 12:00 of
3 x Sandbag Ground-2-Shoulder
5 x Burpee Jumping Pull-ups
7 x Jumping Slamball (40/20lbs)

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Skill Development
Complete in any set/rep/time scheme necessary
L-sit (1:00 cumulative)
30 x Floorwipers/Windshield Wipers (135/95lbs)
50 x Abmat Sit-ups

Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

“Thanksgetting”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Hang Power Snatch (95/65lbs)
Pull-ups
Thrusters (95/65lbs)

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Skill Development
Max Effort Intake of Turkey and accessory meal items.

Post volume ingested to comments.

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

“The Filthy Fifty”
For time
50 x Box Jumps (24/20″)
50 x Jumping Pull-ups
50 x Kettlebell Swings (24/16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (65/45lbs)
50 x Back Extensions
50 x Wall Ball Shots (20/14lbs)
50 x Burpees
50 x Double-unders

Post scores to comments.

Warm-up Drills
I. Row 3:00 (Power Curve Refinement Effort)
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

“D.T.”
5 Rounds for time of
12 x Deadlift (155/115)
9 x Hang Power Clean (155/115)
6 x Push Jerk (155/115)

Notes: Broken Set Tax of 5 x Burpees.

Post times to comments.

Skill Development
Choose one of the following to test Double-under work capacity:
8 Rounds of (:20 max reps x :10 rest)
Or
5:00 x Max Reps

Post results to comments.

Warm-up Drills
I. Row 3:00 (Power Curve Refinement Effort)
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

“D.T.”
5 Rounds for time of
12 x Deadlift (155/115)
9 x Hang Power Clean (155/115)
6 x Push Jerk (155/115)

Notes: Broken Set Tax of 5 x Burpees.

Post times to comments.

Skill Development
Choose one of the following to test Double-under work capacity:
8 Rounds of (:20 max reps x :10 rest)
Or
5:00 x Max Reps

Post results to comments.

Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inch Worms
III. Mobility

“Half Michael”
3 Rounds for time
Run 400M
25 x GHD Sit up
25 x Back Extensions

Post times to comments.

“Black Lung II”
Choose one of the following Erg Challenges:
1. 3 Rounds of 1000m x 2:00 rest
2. 5 Rounds of 500m x 1:00 rest
3. 12 Rounds of :30 Max Distance x :20 rest

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Skill Development
Athlete’s choice

Warm-up Drills
I. 3 Rounds of
1:00 x Speed Rope
10 x Burpees
10 x Hollow Rocks
II. Mobility

Impact/Focus: Front Squat 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Front Squat 1RM

Front Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Mayos”
For time
Row 500m
30 x 1-arm DB Snatch (alt.sides)
30 x Slamballs (40/20lbs)
Row 500m
20 x 1-arm DB Snatch (alt.sides)
20 x Slamballs (40/20lbs)
Row 500m
10 x 1-arm DB Snatch (alt.sides)
10 x Slamballs (40/20lbs)

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Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x American KB Swings (24/16kg)
III. Mobility

“Task Priority Nate”
10 Rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Notes: Navy SEAL Nathan Hardy and fellow SEAL Michael Koch of State College, Pa., died Feb. 4 after being wounded by small-arms fire, the Defense Department said. Both men were stationed in Norfolk, Va.
It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in UNH’s psychology department.
Nathan Hardy grew up in Durham and was a 1997 graduate of Oyster River High School. He joined the Navy after graduation.
Other family members include his wife, Mindy, and their 7-month-old son, Parker; and a brother, Ben, of Middlebury, Vt.
Another brother, Josh, died in 1993 while a senior at Oyster River High School.
“Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”
Koch leaves behind his parents and a fiancee. He enlisted in July 1998 and entered SEAL training in January 1999, according to The Virginian-Pilot of Norfolk. He received the Bronze Star, Joint Service Commendation Medal and three Navy and Marine Corps Achievement Medals.

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“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups

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Skill Development
Muscle-up Transition Practice

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“10000lbs”
The goal is to lift 10,000 lbs as fast as possible, but only using one rep at a time, of the following lifts:
1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post scores to comments.