WOD & Blog

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift
7 x Floor Press
7 x Thrusters
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 4 x 3
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3

Notes: Climb in weight as able provided form and technique retain integrity.

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“Sierra West”
4 Rounds of the following; complete as many repetitions as possible in each work interval.

:45 x Bench Press (135/95lbs)
:15 x Rest/Transition
:45 x Abmat Sit-ups
:15 x Rest/Transition
:45 x Thrusters (45/35lbs)
:15 x Rest/Transition

Post scores as totals per movement to comments.

Warm-up Drills
I. Speed Rope 3:00
II. 2-3 rounds of
50ft x Waiter Walk
5 x Deadlift
5 x Front Squat
5 x Power Clean
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every :75 for 10 rounds.

2 x Turkish Get-ups (1L/1R)

Notes: Athletes should plan to increase weight as able throughout the 10 rounds. Please account for rest periods and transition time.

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“Frost Heave”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Clean (155/105)
50 x Double unders
5 x Power Clean (155/105)
35 x Double unders
5 x Power Clean (155/105)
20 x Double unders

Notes: Scaling for single unders will be a 1:1 ratio. Finishing each round of jump rope (doubles or singles) will be a completed round. If the athlete completes the round of 20 x double unders the next round will be 5 x power cleans and 50 x double unders.

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Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
5 x Push-ups
10 x Med Ball Front Squat (20/14lbs)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Front Squat Functional 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.

Front Squat 5-4-3-2-1

Notes: Athletes should plan to increase weight with each set. This is not a true 1RM test for Front Squat but rather an attempt at a heavy single (functional**) 1RM.

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“Milwaukee Expess”
Complete for time
Row 500m
10…1 x Medicine Ball Cleans (20/14lbs)
1…10 x Ring Push-ups
Row 500m

Notes: Ring Push-ups are scalable to a moderate level of added challenge utilizing dumbbells, the basic level would be Push-ups. Get some, freaks.

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ANNOUNCEMENTS
– Our December On-ramp class begins tonight, Tuesday December 4th at 6pm. Tell your friends!

Warm-up Drills
I. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
III. Mobility

“New Conquest”
Complete for time
20 x Pistols (Alternating)
30 x Box Jumps (24/20)
40 x KB Swings (24/16)
50 x GHD Sit-ups
40 x KB Swings (24/16)
30 x Box Jumps (24/20)
20 x Pistols (Alternating)

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ANNOUNCEMENTS
– Our December On-ramp class begins tomorrow, Tuesday December 4th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Hang Snatch
5 x Overhead Squat
5 x Klokov Press
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 2-2-2-2-2

Notes: Today’s hang repetitions will be completed at the knee height.

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“Overhead Games”
Complete 4 rounds for time of
15 x Overhead Squats (95/65)
15 x Pull-ups

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ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 4th at 6pm. Tell your friends!

Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
5 x Push-ups
10 x Med Ball Front Squat (20/14lbs)
10 x Hollow Rocks
III. Mobility

“MILLEY”
Against a 23:00 Running Clock
Row 2000m
In the time remaining AMRAP of
11 x Wallball (20/14lbs)
30 x Double-unders
10 x Burpees

Notes: This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.

Post scores to comments. Read on about Lt. Milley below…

“…First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire.

While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor’s degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate.
Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom.
While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23.

The Milley family knows Scott has gone “to a place where there is only glory.”

1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart.”

ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 4th at 6pm. Tell your friends!

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
:15 x Handstand Hold
50ft x KB 1 -Arm Waiters Walk (25L/25R)
10 x KB Sumo Deadlift High Pull
10 x KB Swings
III. Mobility

Impact/Focus: Bench Press
Following movement review, warm up as needed (3 sets x 3 reps, increasing weight) before completing the following workload for Bench Press.

Bench Press 2-2-2-2-2-2 (increasing)

Notes: Climb in weight across sets as able, resting around 90 seconds minimum between heavier/challenging efforts. If able and technique is persistent then by all means pursue a 2rm.

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“An Angry Gymnast”
Complete the following for time; versus a 15:00 time cap.
5 x Handstand Push-ups
21 x Toes-2-Bar
21 x Slamball (40/20lbs)

5 x Handstand Push-ups
18 x Toes-2-Bar
18 x Slamball (40/20lbs)

5 x Handstand Push-ups
15 x Toes-2-Bar
15 x Slamball (40/20lbs)

5 x Handstand Push-ups
12 x Toes-2-Bar
12 x Slamball (40/20lbs)

5 x Handstand Push-ups
9 x Toes-2-Bar
9 x Slamball (40/20lbs)

5 x Handstand Push-ups
6 x Toes-2-Bar
6 x Slamball (40/20lbs)

Notes: Scaling for Handstand Push-ups and Toes-2-Bar is 1:1. If your Slamball form reminds the casual observer of a max weight single rep deadlift… please scale load accordingly. The magic is in the movement, freaks, not the little numbers on the side of an item purposed for physical utility.

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ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 4th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
10 x Hollow Rocks
10 x Goblet Squats
III. Mobility

Impact/Focus: Front Squat 3RM
Warm up as needed (3 sets x 3 reps) before working to establish a 3-rep maximum Front Squat.

Front Squat 3-3-3-3-3RM

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“Mustache Snatch”
Complete as many rounds/reps as possible in 10:00 of
10 x Hang Power Snatch (75/55)
10 x Ring Dips
35 x Double unders

Post rounds/reps completed to comments.

Warm-up Drills
I. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
-Seal Stretch
-Puppy Dog/Child’s Pose
III. Mobility

“Homunculian”
Complete the following for time; versus a 20:00 time cap.

Row 900m
10-8-6-4-2 x Pull-ups & Box Jumps (24/20”)
Row 600m
10-8-6-4-2 x Push Press (95/65lbs) & AKB Swings (32/24kg)
Row 300m

Notes: AKB Swings annotation refers to the American Kettlebell Swing movement.

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Skill Development: Posterior Chain Accessory Training
Select one of the following and complete for quaility

I. Back Extensions 3-4 sets × 10-15 reps
II. Glute Ham Raises 3-4 sets × 8-10 reps
III. Good Mornings 3-4 sets × 12-15 reps

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

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

Hang Clean 2-2-2-2-2-2

Notes: Today’s hang repetitions will be completed at the knee. The focus of today’s training will be working on speed under the barbell as well as proper technique for cycling the bar for higher repetition workloads to come in the future.

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“181124”
Complete 7 rounds for time of
10 x Burpees (6″ Target)
20 x Sit-ups

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