WOD & Blog

ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm.
Tell your friends!

Warm-up Drills
I. Row 3 Minutes
II. 3 Rounds of
7 x Med Ball Cleans
7 x Push-ups
III. Mobility

”Deception Tactics”
Complete the following for time

5 Rounds of
10 x Ring Dips
10 x Devil Press (45/25lbs)

5 Rounds of
10 x Thrusters (75/55lbs)
10 x Box Jumps (24/20”)

Notes: Use bumper plates for the Devil’s Press (ie. Burpee Pick-ups), the repetition begins standing over the bumper plate, the athlete executes a burpee with hands supported on the weight plate for the pushup. When returning to the standing position the bumper plate from the ground to hip and subsequently overhead to arms fully extended. Athletes may utilize either a snatch style or a pull-push ‘clean’ style method to hoist the weight overhead at the end ROM (range of motion) for each repetition. Scaling for Ring Dips will be 1:1 for subbing in box/bench dips or static dips (use of bands is only for static dip progressions, not ring work). Scale load and heigh accordingly for the Thrusters and Box Jumps, respectively.
By all means, get some, freaks.

Post scores to comments.

Skill Development
4 Rounds of
(L-sit/V-sit for maximum time x :45 rest)

Notes: L-sit/V-sits are on the paralettes or matadors today (dumbbells may work for those who’s levers facilitate their utility), keep a strict adherence to the standards of this hold.

Post training to comments.

ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

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

Power Snatch 2-2-2-2-2 (increasing)

Notes: Work up to a heavy two rep or 2 rep record today providing 5 heavy sets have been accomplished. Get some, freaks.

Post loads to comments.

“Slam-braap”
Complete as many rounds and repetitions as possible in 10:00 of

Row 21kcal
21 x Remedial Slamball (30/20lbs)
Row 15kcal
15 x Remedial Slamball (30/20lbs)
Row 9kcal
12 x Remedial Slamball (30/20lbs)

Notes: One Round is the complete 21-15-9 couplet. Remedial Slamball is a modification to the Range of Motion for the traditional Slamball movement which will emphasize aspects of the points of performance commonly lost early in training applications. Practice makes perfect possible.

Post scores to comments.

ANNOUNCEMENTS
– Our February on-ramp class begins next Tuesday February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

“Barbara”
Five rounds, each for time of:
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Rest precisely three minutes between each round.

Notes: Scaling will be provided to athletes on an individual basis. This may include a reduced rep load, reduced rounds to be completed, and/or a combination of both.

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Clean
5 x Front Squat
5 x Push Jerk
III. Mobility

Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload of Clean & Jerk every :75 for 8 total rounds.

2 x Clean & Jerk

Notes: Athletes may increase weight as form allows today. Repetitions do not have to be touch & go from the floor.

Post loads to comments.

“Farm Land”
Complete 5 rounds for time of
15 x Bumper Ground-2-Overhead (45/25)
100ft x Bear Crawl
100ft x Farmers Walk

Post times to comments.

Warm-up Drills
I. Jump Rope or Run 2:00
II. 2-3 Rounds of
5 x Push-ups
10 x Air Squats
10 x KB Swings (24/16kg)
III. Mobility

“Miles”
Complete as many Rounds/Reps as possible in 60:00 of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m

Notes: Scaling for the time domain of this brutal Hero WOD will be at 45 minutes and 30 minutes respectively based on the individual athlete. Scale loads accordingly to facilitate both of the barbell movements as needed. Muscle-ups may be Ring or Bar Muscle-ups and will scale for today 1:2 for Pull-ups and Scaled Banded Pull-ups. Handstand Push-ups scaling, Abmats for GHD Sit-ups, and conversion to traditional style Wallball repetitions will all be 1:1. Get some, freaks.

Post scores to comments.

About Sgt. Sean Henry Miles:

“No greater love than he who lays down his life for his friends.”

Sean Henry Miles was born in New York, and though he was raised in Virginia, always considered himself a New Yorker.

Sean was the type of Marine that is the backbone of the military. He was the type of man that few men can be, but that most spend their lives trying to become. Self-sacrifice came second nature to Sean, and he spent his life not only knowing right and wrong, but defending and protecting his fellow man, all the way to the very end.

When his unit began to fall under attack, he saw one of his Marines pinned down and panicking. Sean selflessly and instinctively pushed him to safety, but exposed himself to enemy fire in the process.

Sean has made his mark in this world, in so many ways, and his memory and legacy live on in his family, his son, his friends, his fellow Marines, and even those who simply hear about the life that he led.

Sergeant Sean Miles was posthumously awarded the Bronze Star with V for Valor for his bravery and courage.

Article Excerpt Describing Sgt Miles:

Camp Lejeune Marine killed in Iraq
CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.

Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.

Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.

“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”

Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.

“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.

Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:30 KB Arm-bar Stretch
5 x Strict Press
5 x Push Press
5 x Push Jerk
10 x Push-ups
III. Mobility

Impact/Focus: Push Press/Jerk EMOTM
Complete the following workload every minute on the minute for 12:00.

Experienced Athletes:
Minutes 0:00-6:00: 5 x Push Press
Minutes 7:00-12:00: 3 x Push Jerk

Beginner/Intermediate:
Minutes 0:00-6:00: 3 x Push Press
Minutes 7:00-12:00: 2 x Push Jerk

Notes: Focus should be unbroken and connected repetitions. If your reps are connected feel free to increase weights.

Post heaviest weight for push press and push jerk to comments.

“Wanderer”
Tabata x Slamball (30/20)
Rest 1:00
Tabata x Walking Lunges
Rest 1 minute
Tabata x Push-ups

Notes: The Tabata interval sequence today is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task.

Score best/worst reps for each movement.

Post scores to comments.

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 4-4-4-4-4

Notes: Today’s repetitions should be focused on speed and explosive power out of the bottom of the squat. The weight is not relative if you cannot move it quickly.

Post loads to comments.

“Tacoma Brief”
Complete as many rounds/reps as possible in 12:00 of

5 x Deadlift (185/135)
15 x V-ups
40 x Double unders

Notes: Scale V-ups to tuck-ups and modification for double-unders will be a 1:1 ratio for single unders.

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Power Snatch Balance
III. Mobility

Impact/Focus: Power Snatch Triples
Warm-up as needed before working through the following sets and reps of 3 rep Power Snatch. Athletes should increase weights across sets provided the ability to cycle repetitions is not hampered beyond the point of sound technique.

Power Snatch x 3-3-3-3-3-3-3

Notes: Olympic lifting today is intended to be performed as touch and go repetitions with an emphasis on Barbell Cycling skill sets. Increase weight across sets without going so heavy as to make three reps of cyclic Power Snatch difficult beyond the point of applied technique or proficiency. Athletes should be achieving 5-7 sets of challenging repetitions after warm-up sets/reps have been completed.

Post scores to comments.

“Nameses”
Complete 4 rounds for time of
15 x Overhead Squat (95/65)
15 x Burpees

Post times to comments.

Warm-up Drills
I. Row 500m
(or Spikeball x 6:00)
II. 2-3 Rounds of
**Technique review barbell movements reinforcing barbell cycling and position drills
III. Mobility

Impact/Focus: Power Clean Triples
Warm-up as needed before working through the following sets and reps of 3 rep Power Cleans. Athletes should increase weights across sets provided the ability to cycle repetitions is not hampered beyond the point of sound technique.

Power Cleans x 3-3-3-3-3-3-3

Notes: Olympic lifting today is intended to be performed as touch and go repetitions with an emphasis on Barbell Cycling skill sets. Increase weight across sets without going so heavy as to make three reps of cyclic Power Cleans difficult beyond the point of applied technique or proficiency. Athletes should be achieving 5-7 sets of challenging repetitions after warm-up sets/reps have been completed. Get some, freaks.

Post scores to comments.

“Polar Blast”
5 Rounds for time of

10 x Toes-to-Bar
15 x Box Jumps (24/20”)

Notes: Scaled movements for Toes-2-Bar have three movement options at differing levels of difficulty/challenge.

Toes-2-Bar (rx) -> Knees-2-Elbows (challenging) -> Hanging Knee Raises or V-ups (intermediate), Supine Leg Raises (foundation).

Substituted movements will be applied at 15 repetitions per round in place of the 10 x Toes-2-Bar.

Post scores to comments

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

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for 6 total rounds, climbing in weight as able.

6 Rounds of
Odd Minutes: Turkish Get-up (Left Arm) x 1 rep
Even Minites: Turkish Get-up (Right Arm) x 1 rep

Notes: Athletes should plan to increase weight as able across sets, should a maximum weight be achieved prior to the final round and the execution is resilient then consider adding an additional repetition per round proceeding. Directions for clock management would be work for :45 seconds of each interval and leaving :15 for transition time to the other arm and recovering.

Post loads to comments.

“Cirque de Iron”
Complete as many rounds/reps as possible (AMRAP) in 10:00 of

5 x 1-arm DB Thruster (L)
5 x 1-arm DB Thruster (R)
7 x AKB Swings (32/24kg)
10 x 1-arm DB Snatch (5L/5R,ALT)

Notes: DB Guidlines for weight today are 50/35lbs.

Post total reps to comments.