WOD & Blog

Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Power Cleans (9 Rounds x :90)
Warm-up sets/reps build to beginning weight after technique review and practice drills.

9 Rounds, every :90, of the following:

3-3-3 x Power Clean
2-2-2 x Power Clean
1-1-1 x Power Clean
(climb weight across as able)

Notes: Athletes will work through PVC & Barbell Power Clean Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through 3 position and the Hit & Catch Drills).

Post scores to comments.

“Slammies Then Hammies”
Complete for time
Run 800m
7 Rounds for time of
7 x Burpees
10 x Slamball (40,30/20,12lbs)
Run 400m

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Ring Dip & Barbell Row Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.

Odd minutes x 3-7 of
Ring Dips (strict)

Even minutes x 7 reps of
Barbell Row (increase weight across)

Post scores to comments as reps completed for each movement movement and weight utilized.

“Uber”
12:00 AMRAP of
5 x Shoulder-2-Overhead (@50-60% of last week’s PP1RM)
10 x Toes-to-bar
15 x Wallball (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Row 500m
II. Coach’s Choice
(Foam Rolling Drills)
III. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each building to the first working set weight.
Athletes will have 5 attempts to move a maximum load for 10-8-6-4-2 reps/steps respectively (back rack).

5 rounds
10-8-6-4-2 x Walking Lunges (Back Rack)

Notes: Barbells will come from the rack for today’s training.

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“Icarusian”
Complete the following in as few Tabata intevals as possible
(:20 seconds of maximal effort work x :10 seconds of rest)
Row 1000m

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Push-ups

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Hang Power Clean (95/65lbs)

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Double-unders

Notes: Score today are rounds to complete 1000m Rowing/total reps Push-ups, Total reps Hang Power Cleans, Total reps Double-unders/Single-unders.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Dynamic Movements & Yoga Poses
III. Static Mobility

Impact/Focus: HSPU Skills & Work Capacity
Scaling movements up or down as necessary execute a Handstand Push-up Skill or Work Capacity assignment and complete for quality/competence development.

1:00 x Max Rep Test or Max Skill Hold
Then…
5 Rounds x 2:00 of HSPU Skills/Workload

Post sets/reps/time in hold to comments.

“Direct Action”
15-12-9-6-3 for time of
American KB Swings (unbroken sets)
GHD/Abmat Sit-ups
Box Jump Over’s (24/20”)

Post scores to comments.

Skill Development
A. Ring Support (l-sit scale-up) @ 7 sets x :10 hold
B. Couch Drill x 2 positions for each leg x 2:00
C. 1-arm DB/KB High Pull (light) 3 sets x 6-8 reps
D. Hip and Back Extensions 3 x 10 reps (slow)

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Snatch 7 x 1 EMOTM :60
Complete the following Every :60 for 7 rounds total (passes through the full squat).

7 Rounds Every :60 perform
1 x Snatch for 7 Rounds

Notes: Climb in weight as able. Prior to the intervals at 1 x Snatch (FULL) we will work through PVC & Barbell Snatch Drills and Warm-up sets; Full Snatch Technique Emphasis. 75-85% working ranges for today’s sets. Adjusting weights up or down to reinforce training priorities will be encouraged.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“The First Cut”
Versus a 20:00 time cap complete four rounds for time of
Run 400m
3 x Rope Climbs
7 x Snatch (135/95lbs)

Notes: Scaling for both rx plus and modified will be covered during the whiteboard brief.

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Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

”McKenna & Glover”
For time of
10 x Power Cleans (165/110lbs)
50 x Overhead Walking Lunges (45/25lbs)
50 x Double-unders
8 x Power Cleans (165/110lbs)
40 x Overhead Walking Lunges (45/25lbs)
40 x Double-unders
6 x Power Cleans (165/110lbs)
30 x Overhead Walking Lunges (45/25lbs)
30 x Double-unders
4 x Power Cleans (165/110lbs)
20 x Overhead Walking Lunges (45/25lbs)
20 x Double-unders
2 x Power Cleans (165/110lbs)
10 x Overhead Walking Lunges (45/25lbs)
10 x Double-unders

Post scores to comments.

Captain McKenna and his unit were on foot patrolling the streets of fallujah, Iraq, when his unit came under coordinated sniper attack. Lance Corporal Michael Glover, who was the point man for the patrol, was struck by a sniper’s bullet and lay wounded on the ground. Capt McKenna immediately called for his men to throw smoke grenades around Cpl. Glover. Captain McKenna ordered his men to maintain the position of cover and went into the cloud of smoke to aid Cpl. Glover. As Captain McKenna was dragging Cpl. Glover to safety, he was hit by sniper fire.

John received the Silver Star for “Ignoring the imminent peril from heavy incoming fire, Captain McKenna ran into the intersection in an effort to save his downed Marine. completely exposed to enemy fire, he calmly knelt next to the stricken Marine to assess his condition. As he began to drag the Marine to a covered position, Captain McKenna was hit by enemy fire and was mortally wounded.”

**IMPORTANT ANNOUNCEMENT**

TRAFFIC ADVISORY AND INFORMATION REGARDING CITY STREET CLOSURES AND DETOURS LINK FOUND HERE:
Manchester, NH: Police Department – Advisory

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Push Press 1RM
Warm-up set/rep recommendations are 3 reps each at 40,50,60% of a 1RM or estimated 1RM Push Press. After preparing as needed establish a new 1RM Push Press.

Push Press 1-1-1-1-1-1-1RM

Notes: There will be a 15:00 time cap on this one rep max out lifting session today.

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“Bookin Heavil”
5 Rounds for time of
Run 200m
Deadlift x 5 (275/185lbs)
Handstand Push-up x 9

Notes: Deadlift weight assignments to be scaled up or down based on where an athlete’s 60%1RM determines the most appropriate benchmark designated load (example: 275lbs would become 225lbs if that weight represents 60% of an athlete’s current strength level of development pertaining to the deadlift movement).
HSPU may scale up to defects; however, kipping is being reinforced with Push Press technique as a transitional skill set relative today and will thus be the preferred method of repetition execution.

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Skill Development
**See Whiteboard for accessory and recovery training protocols if time permits.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Front Squat 1RM
Warm-up with 3 sets of 3 reps each @40,50%,60%; climbing in weight in preparation for the following workload.

Front Squat 1-1-1-1-1-1 (1RM Attempts)

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“59 Days”
For time (versus a 15:00 time cap incentive)
100 x Double-unders
15 x Burpee Bumper Ground-2-Overhead (45/25lbs)
20 x Knees-2-Elbows
25 x Wallball (20/14lbs)
30 x GHD/Abmat Sit-ups
25 x Wallball (20/14lbs)
20 x Knees-2-Elbows
15 x Burpee Bumper Ground-2-Overhead (45/25lbs)
100 x Double-unders

Notes: Scaling is 1:1 for repetitions. See the whiteboard and Coaching brief pre-wod for movement guidance on substitutions.

Post scores to comments.

Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. 3 x 6 reps High Pull Assignment (if it was omitted Monday)

Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Rowing Time Trial 1km
Warm-up with 2 x 250m working on technique and pacing.
Rest a minimum of 1:00 between warm-up sets and the time trial.

Time Trail: Row 1000m

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“3PEAT”
Versus a 12:00 Running Clock complete the following
Row 500m
AMRAP in the time remaining of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
7 x Box Jumps (24/20”)

Notes: Scale as needed at 1:1 for repetition conversions. Rx+ is 30#, 30 inches, Ring Push-ups, and unbroken sets/reps across. Get some, freaks.

Post scores to comments.

Skill Development
:60 x L-sit
75 x V-ups
30 x SDHP (24/16kg)

*slow deliberate tempo for controlled repetitions.

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep max Power Snatch.

Power Snatch 1-1-1-1-1RM

Post loads to comments.

“Running Fran”
3 rounds for time as follows;
versus a 15:00 time cap.
21-15-9 x Thrusters (95/65lbs)
21-15-9 x Pull-ups
Run 400m-400m-400m

Post scores to comments.