04/30/2018

Strength/Skill

AOTM “ThunderStruck”
AC/DC Thunderstruck and do a burpee
each time it is said.

WOD

April AOTM: Mohamed Elgewili
“Chip like an Egyptian”
For time
200 m Run
90 DU
80 Air Squats
70 Box Step-ups 24/20
200 m Run
60 Abmat sit ups
50 R-KBS (55/35/20)
40 Mt Climbers (L+R = 2)
200 m Run
30 HRPU
20 Power Cleans (95/65/45)
10 Deadlifts (135/95/65)
200 m run

“Elmsy”

Warm up and Mobility

ELMSY” HERO WOD
For Time
400 m Run*
Then, 10 Rounds of:
10
Push ups
10 KBS (55/35)
10 Box Jumps (24/20)
Then,
400 m Run*
*Wear a weight vest on the Run (20/14 lb)

The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the same month.

04/27/2018

Strength/Skill

KB Z Press
3×8 @ AHAP
–superset–
Bent Over KB Row
3×12 @AHAP

WOD

2 Rounds for time of:
18 Cal Row
15 Thrusters (95/65)
12 C2B Pull ups

04/25/2018

Strength/Skill

Bench Press Pyramid
10 @ 65%
8 @ 75%
6 @ 85%
4 @ 90%
6 @ 85%
8 @ 75%
10 @ 65%

WOD

For Time
100 T2B
Every time you come off the bar do:
1 Deadlift (315/220/155)

04/24/2018

Strength/Skill

Handstand Drills and Techniques

WOD

For Time
5 MU
15 Barbell push ups
15 Push Jerks (95/65/45)
200 m Row
30 Air squats
200 m ball run (med or slam) (20/15/12)

15 yard Handstand walk (scaled=5 wall walks)
15 Ring
push ups
5 Squat Snatch (scaled snatch to OHS) (95/65/45)

04/23/2018

Strength/Skill

Deadlift
5×3 @80%

WOD

3 minutes max effort of burpee jump to plate (45#)
rest 2 min, then:
For time
50 DB snatch (50/35/20)
25 HSPU
50 Pistols
25 V-ups

04/21/2018

Warm Up & Mobility

WOD

“Got Vest?”
For Time
*400 m run*
*15 Strict
pull ups*
*30 Ring dips*
45 Deadlifts (125/85/60)
30 KB Goblet squats (50/35/20)
15 Power snatches (125/85/60)
*400 m run*
*With vest if possible*

04/20/2018

Strength/Skill

10 min Row for distance

WOD

“Elbow Grease”
Rotating on the Minute x 20′ (5 Rounds):
1- 14/9 Cal Assault bike
2- 20 sec L-hold
3- Minute max MB Squat Cleans (20/14/12)
4- 20 sec plank hold

*Score is number of MB Squat Cleans

04/19/2018

Strength/Skill

EMOM 10
2 Power Snatch + 1 Squat Snatch @ 70%
THEN: 4 attempts to reach Squat Snatch 1RM

WOD

“Nancy”
5 RFT
400 m Run
15 OHS (95/65)