WODs for 10/2/17-10/7/17

10/2

Warm-up

-1 round Cindy
-10 pike push up
-10 yard quad
-30s lat stretch
-30s shoulder cross arm body stretch
-10 yard Samson stretch

Strength/Skill

Press Complex: 2 Sets
3 Strict Press + 2 Push Press + Jerk
@75% Strict Press

Jerk
1, 1, 1

WOD

800m row
2 Rounds
20 Slam balls (50/40/25)
20 Alternating DB snatches (55/35/25)
400m Row
2 Rounds
20 Slam balls (50/40/25)
20 Alternating DB snatches (55/35/25)
800m Row

 

10/3

Warm-up

-250m Row
-2x15s Hollow hold
-5 yard Push up plus only to inch worm
-10g/ h bridges
-10 yard Walking quad
-30s each Chest stretch
-2x30s Seated thoracic extension

Strength/Skill

Handstand Progressions
Kick-ups
Wall walks
Presses

WOD

For Time:
10 Clean and Jerks (135/95)
10 Overhead Squats
8 Clean and Jerks (155/105)
8 Overhead Squats
7 Clean and Jerks (185/125)
7 Overhead Squats
5 Clean and Jerks (205/145)
5 Overhead Squats

 

10/4

Warm-up

-200m Run
-5 Ring rows
-10 Push ups with plus
-1 min Foam roll Lat
-1 min Foam roll Thoracic extension
-10 Hip thrusters
-30s lunge stretch
-10 yard walking quad
-30s each wrist stretch

Strength/Skill

Snatch 1 RM

WOD

 AMRAP 10
-1 Rope climb
-1 30 yard Sled push w/old sled (100/70/45)
-5 Hang Power Snatch (105/75/50)

 

10/5

Warm-up

-200m Run
-10 yard Heel scoops
-10 yard Samson stretch
-10 yard Walking quad
-10 Push up to plus
-30s each Chicken wing stretch
-30s each Chest stretch
-30s mod Skin the cat stretch

Strength/Skill

1-Leg DB RDL w/ Curl + Shoulder Press
3×8
–superset–
T2B
3×10

WOD

“Fight Gone Bad” 3 Rounds, For Total Reps in 17 minutes
-1 minute Wall Balls (20/14 lbs)
-1 minute Sumo Deadlift High-Pulls (75/55 lbs)
-1 minute Box Jumps (20 in)
-1 minute Push Press (75/55 lbs)
-1 minute Row
-1 minute Rest

 

10/6

Warm-up

-10 yard Lunges
-10 yard Inverted hamstring
-10 yard walking quad
-10 yard Heel raise
-5 yard Push up to inchworm
-30s each Calf stretch
-30s each Chest stretch

Strength/Skill

2000m Run

WOD

6 RFT
-24 Push ups
-8 Front squats (135/95/65)

 

10/7

Strength/Skill

Pull-up:
-techniques
-progressions
-modifications

WOD

“Jimmy Dyce”
20min AMRAP
9-7-5
Snatch 145/85
HSPU
-then…
15-10-5
KBS 70/53
Burpees
-then…
21-15-9
Thrusters 95/65
Pull-Ups

 

 

WODs for 9/25/17-9/30/17

9/25

Warm-up

– 200m Run
-15 Air squats
-10 Ring row
-2x10s each plank, side plank hold
-5 yard Push up plus only to inch worm
-10 Hip Thrusters
-5 each shoulder RAIL
-1 min banded hip distraction posterolateral
-1 min banded cross arm body shoulder distraction

Strength/Skill

Any Clean 3-3-3-3-3-2-2-2-2-2-1-1-1-1-1

3 TNG Power Clean & Jerk EMOM x 5 min- @70%
2 TNG Any Clean & Jerk EMOM x 5 min- @80%
1 Any Clean & Jerk every 30 sec x 5- 90%

WOD

“Luke” Lift Up Autism
AMRAP 5
4 Power Cleans (155/105)
24 DU
10 Pull ups

 

9/26

Warm-up

-1 Round Cindy
-10 yard Quad stretch
-10 yard Heel scoops
-5 yard Push up to inch worm
-10 each Leg swings
-30s each Chest stretch
-10 yard Samson stretch

Strength/Skill

Single Arm DB Row
3×10
–superset–
Pull-ups
3×15 or until failure

WOD

“Fat Amy”
For Time
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Alt.Lunges
10 Burpees
20 KBS (55/35)
10 Burpees
10 m Bear Crawl
10 Burpees
20 KBS (55/35)
10 Burpees
30 Alt. Lunges
10 Burpees
40 Sit Ups
10 Burpees
50 Air Squats

 

9/27

Warm-up

-250 Row
-Pull ups
-5 Ring row squeezes
-3 each Shoulder RAIL
-5 each Prone “Y”
-2x30s each Seated thoracic extension
-10 yard High kicks
-10 yard walking quad

Strength/Skill

OHS
1, 1, 1, 1, 1, 1, 1

WOD

For time

21 Wall Balls (20/14/12)
21 Back squats (205/145/100)
15 Wall Balls
15 Front squats
9 Wall Balls
9 Overhead Squats

 

9/28

Warm-up

-1 Round Cindy
-2x15s Hollow hold
-30s each Pigeon stretch
-10 yard Inverted hamstring
-10 yard heel raises
-5 yard Push up plus only to inch worm
-5 Ring row squeezes
-30s each Chicken wing stretch

Strength/Skill

4x400m Run w/ 1min rest interval

WOD

For Time
8-6-4-2-4-6-8
HSPU
Pistols Left
Strict Pull Ups
Pistols Right

 

9/29

Warm-up

-10 G/H bridges
-5 Single leg hip thrusters
-1 min Foam roll lat
-5 each prone “y”
-30s Lunge stretch
-10 Pike push up
-30s each Chest stretch

Strength/Skill

Snatch Complex: 5 sets

1 Snatch grip DL + 1 High Hang Snatch +
1 Low Hang Snatch + 1 Squat Snatch

WOD

AMRAP 12
10 Slam Balls (50/40/30)
5 Box jumps (30/24/20)
10 Bent over rows (95/65/45)
5 Barbell G2OH (95/65/45)

 

9/30

Warm-up

Coach Led

Strength/Skill

N/A

WOD

 “Captain Crunch”
AMRAP 4
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

WODs for 9/18/17-9/23/17

9/18

Warm-up

-1 round Cindy
-10 yard Walking quad
-10 yard Heel scoops
-10 G/H bridges
-10 yard Samson stretch
-30s Cross body stretch

Strength/Skill

Box Jump Technique

WOD

AMRAP 12
10 OHS (115/80/55)
5 HSPU
10 GHD sit ups (scaled 20 sit ups with straight legs, feet against wall)

9/19

Warm-up

-2x10s Plank hold
-Pigeon stretch
-5 yard Push up to plus to inch worm
-10 Leg swings each (f,s,r)
-30s each Calf stretch
-5 Scap pull ups
-30s each Chest stretch

Strength/Skill

Pistol Progressions to find hardest variation
3×10 total of that progression

WOD

Dirty Thirty, For time:

For Time
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knee to Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 DU

9/20

Warm-up

-200 m row
-10 total Single leg G/H bridge
-30 sec Seated butt stretch
-10 yard Quad to high kick
-30s Clasp hands behind back stretch

Strength/Skill

Hip Thruster (on bench) 3×8

WOD

5 Rds for load

Touch and go per exercise, 1 min rest between rounds.
-15 Deadlifts
-10 Power cleans
-5 Shoulder to overhead

9/21

Warm-up

-10 each step Burgener
-10 PVC pass thru
-10 Pike push up
-10 yard Quad to high kick
-30s each Chicken wing stretch

Strength/Skill

Hang Snatch High Pull
6×2 @75%
Hang Power Snatch to OHS
4×2 @ 30% or empty bar (whatever is heavier)

WOD

4 RFT
10 yd Handstand walk (scaled 3 wall walks)
8 Hang Power Snatch (95/65/45)
6 Lateral jumps over med ball (L+R =1)

9/22

Warm-up

-10 Push up to plus
-10 Ring row squeeze
-30s each Chest stretch
-30s Lat stretch
-10 yard Samson stretch
-30s each Calf stretch

Strength/Skill

Bench Press 6,6,4,2
Superset: 5 each Single Arm KB Floor Press AHAP

WOD

AMRAP 16
30 Slam balls (50/35/25)
300m row
30 Push ups w/feet on slam ball
200m run
30 V-ups
100 DU

9/23

Warm-up

Mobility

Strength/Skill

5x5 3 sec pause Back squats @ 65%-75%

WOD

5 RFT
2 Rope Climbs
4 Thrusters (135/95/65)
8 Bar facing Burpees

WODs for 9/11/17-9/16/17

9/11

Warm-up

-2 rounds Cindy
-10 yard walking quad to high kick
-10 yard high knee pull
-10 yard side lunges
-30s each chest stretch
-30s each chicken wing stretch
-30s cross body shoulder stretch
-10 yard Samson
-10 yard inverted hamstring

Strength/Skill

NA

WOD

9/11 Hero WOD
For Time:
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee CTB Pull ups
1 Power Cleans (170/120)
11 HSPU
11 KB Swings (55/35)
11 T2B
11 Deadlift (170/120)
11 Push Jerks (110/75)
2001 Meter Row or Run

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

 

9/12

Warm-up

-10 Multi position squats
-2x10s Plank hold
-30s each Pigeon stretch
-10 yard Heel scoops
-10 Push up to push up plus
-30s Clasp hands behind back stretch
-10 Ring rows
– 30 sec Cross body stretch
-10 yard Samson stretch
-30s Calf stretch

Strength/Skill

Back Squat
8, 6, 4, 2, 4, 6, 8

WOD

5 RFT
15 Deadlifts (185/135/95)
100m run

2 min rest

4 RFT
8 L DB single arm S2OH (55/35/20)
8 R DB single arm S2OH
32 Abmat sit ups

*Subtract rest time to calculate score

 

9/13

Warm-up

-1 round Cindy
-30s each lunge stretch
-10 yard heel raises
-10 each leg swings
-5 scap pull ups
-30s calf stretch
-30s lat stretch

Strength/Skill

EMOM 10

Odd: 20 Pistols (L+R=2)
Even: 20 Shoot-throughs

WOD

5 RFT
20 Slam balls (40/25/15)
40 DU

 

9/14

Warm-up

-1 round Cindy
-30s Wrist stretch
-1 min Foam roll quad
-1 min Foam roll lat
-10 yard Quad stretch
-30s Lat stretch
-10 Hip thrusters on bench
-10 PVC Pass through
-30s Modified skin the cat

Strength/Skill

Rope Climb
-technique
-progressions
-modifications

WOD

For Time
15 Front Squats (95/65/45)
5 MU
12 Front squats
4 MU
9 Front squats
3 MU

 

9/15

Warm-up

-200m Row
-10 each Supine hip extensions
-10 total Dead bugs
-10 yard Samson stretch
– then, Coach led mobility

Strength/Skill

NA

WOD

800m Run
Tabata
8 Rounds: Plank
8 Rounds: Abmat sit ups
8 Rounds: L side plank
8 Rounds: Superman
8 Rounds: R side plank
8 Rounds: Hollow rocks
800m Run

 

9/16

Warm-up

Coach Led

Strength/Skill

N/A

WOD

For Time: HERO WOD – A Tribute to Karen Monroe

200m run/sub 250m row
*100 Single Unders (after every break, immediately execute 5 push ups)
90 Air squats on MB
200m run
80 Deadlifts (95/65/45)
*70 Abmat Sit ups (sets of 10, if broken, immediately execute 5 push ups)
200m run
60 Russian KBS (55/35/20)
*50 Wall ball shots (20/14/12) (sets of 10, if broken, immediately execute 5 push ups)
200m run
*40 Power cleans (95/65/45) (sets of 10, if broken, immediately execute 5 push ups)
30  Ring Rows (If NO bandana or sunglasses, replace with 30 Pull ups)
200m run
20 Power Snatch (95/65/45)
10 Push Press (95/65/45)
200m run

 

WODs for 9/4/17-9/9/17

9/4

Warm-up

Coach led

Strength/Skill

N/A

WOD

9/5/1885: First Labor Day parade. 10,000 people in attendance.

10 RFT
-9-wall balls (20/14)
-5- Box jumps (30/24)
-1- set of the Bear complex (155/115)
-8-KB swings 55/35
8- Double unders
5-Pull ups

 

9/5

Warm-up

-200m Run
-15s each hollow and superman hold
-10 total single leg g/ h bridges
-30s each seated butt stretch
-10 yard high kicks
-10 yard Samson
-10 multi position squat
-10 yard walking quad
-5 yard push up into plus to inch worm stretches
-30s each chicken wing stretch

Strength/Skill

BB Hip Thrust

4×8 AHAP

WOD

For Time:
400m run
30 T2B
20 Alternating overhead plate lunges (45/35/25)
10 Squat cleans (95/65)
5 Muscle ups
10 Squat cleans
20 Alternating overhead plate lunges
30 T2B
400m run

 

9/6

Warm-up

-row 200
-10s each plank, side plank hold
-10 push up plus only to pike push up
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-30s each chest stretch
-30s each cross body shoulder stretch

Strength/Skill

N/A

WOD

50 HRPU
50 Jerks (95/65/45)
50 Hollow rocks
50 Back squats
50 Alternating slam ball over shoulder (50/35/25)
50 Abmat sit ups

 

9/7

Warm-up

-5 pull ups
-5 ring row squeezes
-1 min each foam roll lat
-10 light band pull apart (palm up)
-10 each diagonal pattern
-30s reach cross body shoulder stretch
-10pvc pass thru
-10 hip hinge w/ pvc
-10 yard walking quad

Strength/Skill

Push Press

8, 8, 6, 6, 4, 4

WOD

27-21-15-9

DB Snatch (55/35/25)
Cal row

 

9/8

Warm-up

-2 rounds Cindy
-30s each lat stretch
-30s each chest stretch
-10 yard walking quad to high kick
-10 yard inverted hamstring
-10 yard high knee pull
-30s each clasp hands behind back stretch

Strength/Skill

DB or KB Bulgarian Split Squat

3×8 AHAP

WOD

#HelenforHouston

3RFT

-400m Run

-21 KB Swings (55/35/20)

-12 Pull-Ups

 

9/9

Strength/Skill

Bench Press

5×5 @75%

WOD

4 RFT 3 min on, 1 1/2 min off.
10 Burpees
15 Box jumps (24/20/18)
20 Pull ups
Max Air squats

*Score is total reps of air squats

WODs for 8/28/17-9/2/17

8/28

Warm-up

-200m Run
-15s each plank, side plank hold
-10 g/ h bridges
-10 Push up into plus
-30s each side Windmill
-10 yard Inverted hamstring
-10 Multi position squat
-10 yard Walking quad into high kick
-30s each Chest stretch
-5 Ring row squeezes

Strength/Skill

Band Assisted Nordic Hamstring Curl 2×10 Back Squat 5×8 @65%

WOD

AMRAP 15
400m Run
30 Deficit Push ups (45# plate)
20 Front Rack Lunges (95/65/45)
10 Pull ups

 

8/29

Warm-up

– 200m Run
-10s Hollow hang
-10 yard Quad to high kick
-10 each Leg swings
-10 Pike push up
-30s each Chicken wing stretch
-10 yards Samson stretch
-30s each Wrist stretch

Strength/Skill

Partner KB Farmer Carry

2x400m (70/55/45)

WOD

Partner WOD: 3 RFT
Partner 1: 500m Row
Partner 2: 10 Deadlifts (185/135/95), 10 HSPU, 10 Abmat Sit ups

 

8/30

Warm-up

-10 steps each Burgener
-10 Push up to plus
-5 Ring row squeeze
-30s each Lat stretch
-5 each Prone “”y””
-10 Squats
-10 yard Walking quad
-30s each Calf stretch
-5 steps Burgerner

Strength/Skill

Snatch Grip Shrug Pull
2×5 @100% 1RM
Snatch Grip High Pull
2×5 @75%
Snatch
5 @55%; 5 @60%; 5 @65%

WOD

For Time:
100 DU
30 Power Snatches (115/80/55)
50 Wall balls (20/14/12)
30 Bar over burpees
100 DU

 

8/31

Warm-up

-2x15s plank hold
-10 squats
-10 yard heel scoops
-10 each leg swings (f,s)
-10 yard walking quad
-10 yard high knee pull
-10 yard high knee skip
-10 yard butt kick march
-10 yard heel raises
-10 push up to plus
-10 scap pull up

Strength/Skill

EMOM 10

100yd Sprint

WOD

AMRAP 15
-10 Cleans (135/95/65)
-5 Push Presses (135/95/65)
-10 KBS (70/55/35)
-5 Pull-Ups

 

9/1

Warm-up

-300m row
-10 total Single leg G/H bridge
-5 Eccentric ring rows
-5 Pull up
-30s each Lat stretch
-30s each Chicken wing stretch
-10 yard Samson stretch
-10 yard Walking quad to high kick

Strength/Skill

For Load: 20min Cap

5yd Sled Pull w/ Rope + 5yd Sled Push

WOD

EMOM 20
Minute 1: Max T2B
Minute 2: Max DB snatches (55/35)
Minute 3: Front Squats (115/80/55)
Minute 4: Rest

 

9/2

Strength/Skill

2500m Row

WOD

Hero WOD “Dunn”

Complete as many rounds as possible in 19 minutes of:
3 MU
1 Shuttle sprint, 5 yards, 10 yards, 15 yards
6 Burpee box jump overs  (20/18)

On the burpees, jump over the box without touching it.

WODs for 8/21/17-8/26/17

8/21

Warm-up

-10 ring rows
-5 scap pull ups
-30s each lat stretch
-30s wrist stretch
-2x10s hollow hold
-30s cross arm body shoulder stretch
-10 yard heel raises
-10 yard Samson
-5 yard inch worm

Strength/Skill

Pull-up Technique & Modifications

-Strict
-Kipping
-Butterfly

WOD

Tabata:

DU
Dball Sit up (25/20/15)
Ring dips
KBS [55/35/20]

**Stay at each station for 4 minutes/8 rounds before rotating to next station.
***Rest 1 minute between stations

 

8/22

Warm-up

-15s each: plank, superman, each side plank hold
-30s frog stretch
-1 min each FR lat
-2x30s FR thoracic extension
-10 yard walking quad to high kick
-10 squat to power jump

Strength/Skill

DB Snatch
4×10 AHAP
–superset–
HSPU
4×10

WOD

AMRAP 10
-6 Box jumps (30/24/20)
-6 Snatches (125/85/60)
-6 Bar facing burpees

 

8/23

Warm-up

-row 200m
-2x15s plank hold
-10 yard heel scoops
-10 yard Samson + twist
-10g/h bridges
-30s seated glute stretch
-10 ring rows

Strength/Skill

EMOM 12
Minute 1: 20 Supermans w/ 1 sec pause
Minute 2: 30sec Superman hold
Minute 3: 20 Hollow Rocks
Minute 4: 30sec Hollow hold

WOD

4 RFT
-400m run
-25 Air squats
-15 Deadlift (185/135/95)

 

8/24

Warm-up

-Run 200m
-1 min each FR quad
-2x10s each Hollow hold and each side plank hold
-30s Pigeon stretch
-30s each Windmill stretch
-10 Single leg hip thruster on bench
-10 Multi position squat
-5 Scap pull ups
-5 Push up plus
-10 Pass thru pvc
-5x each Step Burgener Warm-up

teps each burgener

Strength/Skill

N/A

WOD

Big Clean Complex: 6x

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

 

8/25

Warm-up

-10 Push ups
-5 yd Push up plus only to inch worm stretches
-7 Quad “y”
-10 each Diagonal pattern metal plate
-30s Clasp hands behind back stretch
-10 yd Samson
-10 yd High kicks
-30s each Wrist stretch

Strength/Skill

Incline BB Bench Press
8, 8, 6, 6, 4, 4

WOD

AMRAP 22
-500m row
-20 T2B
-2 Rope climbs

 

8/26

WOD

Hero WOD “Hammer”
5 RFT
-5 Power Clean (135/95)
-10 Front Squat
-5 Jerk
-20 Pull up
**90 seconds rest

WODs for 8/14/17-8/19/17

8/14

Warm-up

-200m Run
-10 total single leg g/h bridges
-2x15s plank hold
-30s frog stretch
-10 each shoulder diagonal patterns
-10 Ring rows
-10 yard quad
-10 yard inverted hamstring
-2×10 kipping swings

Strength/Skill

Double KB DL + Double KB Clean
+ KB Front Rack Reverse Lunge (per leg)

5 x 7 + 5 + 3

WOD

AMRAP 12
5 Front Squat from the ground (135/95/65)
10 Knee slams (40/25/15)
15 Squat snatch (115/80/55)
20 Slam Ball V-ups (AHAP)

 

8/15

Warm-up

-300m Row
-10 hip thrusters (on bench)
-10 push up plus only to pike push up
-30s shoulder stretch across body
-30s hands clasp behind body stretch
-10 yard heel scoops
-10 yard heel raises
-10 yard side lunges

Strength/Skill

Clean + Jerk
5, 3, 1, 1, 1, 1

WOD

3 RFT
-400m run
-25 Wall balls (20/14/12)

 

8/16

Warm-up

-1 round Cindy
-2×10 s each hollow hold, superman hold
-10 g/ h bridges
-30s each windmill stretch
-30s runner lunge stretch
-5 ring row squeezes

Strength/Skill

4x400m Odd Object Carry

*all athletes must have a different object in hand
*all athletes must switch objects between each 400m

WOD

AOTM – Steve Wenger –
“I Plead Not Guilty”
AMRAP 20
1000m row,
THEN
5 deadlifts (315/225/155)
10 box jumps (24/20/18)
15 kettlebell swings (55/35/20)

 

8/17

Warm-up

-10 push ups
-10 pike push ups
-5 yard inchworm stretches
-10 ring rows
-30s lat stretch
-30s wrist stretch
-10 multi position squats

Strength/Skill

DB Press + DB Push Press + DB Push Jerk

5 x 3 + 5 + 7

–Superset with 1 legless Rope Climb from L-sit–

WOD

7 RFT
-7 Push jerks (155/110/75)
-7 C2B pull ups
-7 MB burpees (20/14)

 

8/18

Warm-up

-run 200 m
-2x15s each side plank hold
-30s pigeon stretch
-10 yard heel scoops
-5 yard push up to plus to inchworm stretch
-5 ring row squeezes
-30s each lat stretch
-30s chicken wing stretch
-30s each chest stretch
-10 each half kneel kb press

Strength/Skill

Single Arm Ring Row
5×10 (per arm)
–superset–
Straight Leg DL
5×15

WOD

OTM for 25 minutes
1: 15 Burpees
2: 15 HRPU
3: 15 SDLHP (75/55/35)
4: 15 Push press (75/55/35)
5: 45yd Bear crawl

 

8/19

Strength/Skill

1 Mile run (10min cap)

WOD

“ONE BAR, THREE GIRLS” 21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Pull-Ups
Squat Cleans (135 lbs/95 lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups

WODs for 8/7/17-8/12/17

8/7

Warm-up

-300m Run
10 Pike pushes
-10 Multiposition squats
-2x10s Hollow hold
-30s Frog stretch
-10yd Walking quad
-30s Cross arm body shoulder stretch
-30s Wrist stretch
-30s Lat stretch

Strength/Skill

KB Farmers Carry For Distance (70/55/35)

WOD

“Karl Joseph”
21-30-21-15-30-15-9-30-9 Reps for Time
Push Presses (135/95/65)
30 Box Jumps
Overhead Squats (135/95/65)

*20 min time cap

555 Fitness Firefighter Hero WOD: This workout is dedicated to Karl Joseph, FDNY, Engine 207, who was killed on September 11, 2001.

Karl Joseph was a “probie,” a probationary firefighter, at Engine Company 207 in downtown Brooklyn after joining the department in October 2000. The senior guys played pranks on him but he took it well. “When you’re a probie, you really can’t respond back to the veterans,” said Michael Beehler, a firefighter who went through the fire academy with Mr. Joseph and worked with him at 207. “Karl had a way of shrugging off the ribbing. He had a great smile and a great laugh,” Mr. Beehler said. “As far as the job, he was top-notch.”

Mr. Joseph would have turned 26 on Nov. 5. He was a native of Haiti. His parents fled the chaotic country with their nine children to stake their claim in America, said Lucy Bouciquot, a family friend. “He liked Haiti,” she said, “but America was his home.”

 

8/8

Warm-up

-200m Run
-10 Glute-ham bridges
-15s Hollow and superman hold
-30s Pigeon stretch
-10yd Side lunges
-10 Ring rows
-30s Lat stretch
-30s Wrist stretch

-10 Steps each burgner (including muscle snatch)

Strength/Skill

Snatch
5-3-1-1-1-1-1

WOD

7 min AMRAP
Ascending ladder by 3, starting at 3, of:
Power snatch (115/80)
T2B

 

8/9

Warm-up

-10 Push up plus only to pike push up
-5yd Inch worm stretch
-30s Lat stretch
-10 Leg swings per side with rotations
-10 Multi position squats
-10yd Quad stretch
-10yd Heel scoops
-10yd Heel raises

Strength/Skill

Strict Press
1×10
Push Press
8-6-4-2 AHAP

Front Squat
10-8-6-4-2 AHAP

WOD

For Time:

Cash in 400m run

10-9-8-7-6-5-4-3-2-1
Thrusters (95/65/45)
Pull ups

Cash out 400m run

 

8/10

Warm-up

-200m Run
-2x10s Hollow hold
-10g/ h Bridges
-30s Windmill stretch
-10yd Inverted hamstring
-10yd Walking quad to high kick
-10yd High knee pull
-5yd Pike push to inch worm stretches
-30s Chest stretch
-30s Chicken wing stretch

Strength/Skill

5RM Deadlift For Load: 20min Cap

WOD

On a 20 min running clock
10 min EMOM
-2 squat cleans & jerks@ 70/75%
*2 min rest
5 min EMOM
-20 air squats
*1 min rest
2 min Every 30 sec.
-10 push ups

 

8/11

Warm-up

-10 PVC pass-throughs
-10 PVC strict press’s
-7 PVC push press’s
-30s External rotation stretch w/ pvc
-10yd Heel raise walks
-10 Leg swings per side
-30s Calf stretch
-5 Pull ups
-30s Lat stretch
-10yd Walking quad
-10yd High knee pull
-5 Quarter squat to jump to split land

Strength/Skill

Jerk
3 @50%; 3 @60% 2 @70% 2 @80%

WOD

2 Rounds for Time
400m run
4 DB man makers (55/35/20)
6 Dball squat throws (push forward from chest) (50/40/35)
8 HSPU
10 DB snatches (55/35/20)
12 OH walking lunges w/ Dball (50/40/35)
14 Burpee box jump on and overs
16 pistols
18 Dball cleans
20 ab-mat situps

 

8/12

WOD

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

Wall-ball (20/14/12)
Sumo deadlift high-pull (75/55/35)
Box Jump (20/18)
Push-press (75/55/35)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
The score is the total of the weakest scores from the five stations.

WODs for 7/24/17-7/29/17

7/24
Warm-up
-2 rounds Cindy
-2x10s hollow hang
-30s each chest stretch
-30s each lat stretch
-10 each (forward/ side) leg swings
-10 yard walking quad
-5 yard push up plus only to inchworm stretches
-5 ring row squeezes
Strength/Skill
Single Arm DB or KB Bench Press
3×10
–superset–
BB Rows
3×15
WOD
“”The Quick and the Dead””
For Time
3-9-15-21-15-9-3
Deadlifts (205/145)
Box Jumps (24/20)

7/25
Warm-up
-row 300m
-10 yard side lunges
-10 yard samson
-10 g/h bridges
-10 yard walking quad
-10 each heel and toe raises
-7 HRPU to push up plus
-10 each Diagonal pattern w/ light plate
Strength/Skill
DU Practice
WOD
Partner AMRAP 20
50 double unders
40 goblet squats (M 70/55) (W 45/35))
30 KB swings
20 burpees
100m deadball run together but with one ball, passing ball as needed (AHAP)

7/26
Warm-up
-10 ring row squeezes
-1 min FR lat
-10 total single leg g/h bridges
-30s each quadruped butt stretch
-10 hollow rocks
-2x10s up dog stretch
-30s each lat stretch
-30s each wrist stretch
-30s thoracic ext
-5hip hinge to power jump
Strength/Skill
Snatch Ladder: 11min Time Cap
10 Snatches (75/55), by 2:00
8 Snatches (95/65), by 4:00
6 Snatches (105/75), by 6:00
4 Snatches (135/95), by 8:00
2 Snatches (155/105), by 11:00
WOD
4 RFT
10yd Front rack waling lunges (95/65/45)
16 T2B
10yd Barbell Overhead carry
16 Floor Wipers

7/27
Warm-up
-10 ring rows
-30s each lat stretch
-5 ring row squeeze
-2x10s each alternating hollow hold, superman hold
-10 pike push up
-10 total skater squat
-10yard samson stretch
-30s cross arm body stretch
-10yard walking quad
-30s each chest stretch
Strength/Skill
Pull-up Technique & Modification
-Strict
-Kipping
-Butterfly
WOD
AMRAP 20
5 HSPU
10 OHS (135/95/65)
15 Strict Pull ups
10 Push Press
15 Front Squat
20 Ring rows
15 yard Handstand walk (mod: 30 yd bear crawl)
20 Alt.Pistols
25 cal Row

7/28
Warm-up
-run 200m
-1 min FR quad
-10 ring rows
-5 yard push up to inchworm
-30s each chest stretch
-5 each single leg bridges
-10 yard heel raise walk
-10 yard butt kick pull to high kick
Strength/Skill
5×300 row w/ 60 rest
WOD
21-15-9 KBS (55/45/35), wall balls (20/16/14), DU

7/29
Strength/Skill
Power Clean
5, 3, 1, 1, 1
WOD
“”Nasty Girls””
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)