09/12/2018

Strength/Skill

Deadlift 5×3
A1. 3 reps of Deadlifts @ 80%
(5th round add 5% of working weight)
A2. 6-8 rep Chin-up

Skill

DU Technique

WOD
Death By DU’s
EMOM 20
Starting with 5 reps, add 5 additional DU reps every minute on the minute.

Rounds completed and highest rep set completed

09/11/2018

Remember 09.11.01  

Remember 9/11 and hug those you hold dear, thankful that we are able to share with each other that which truly makes our nation great. Freedom.

For Time
2001 m Row, then:

2 Rounds (1 Round for each Tower)
9 Thrusters (*125/85) *Deaths at the Pentagon
11 Power Cleans (*175/120) *AA Flight 175 South Tower
9 Deadlifts (*170/120) *Flight 77 and Flight 93
11 Push Jerk (*110/75) *Number of Floors in each Tower,

2001 m Run (1.25 miles) 

The significance of this WOD is mentioned throughout the posted WOD starting with the 2001 meter row for the year our great nation suffered and will never forget. Seventeen years later, we remember what we were doing and where we were at and still we have so many people that are suffering and dying from toxins released that day. Here is another fallen Hero we will be honoring who lost his life just this year. 

Thomas Phelan a New York ferry captain who saved hundreds of lives by turning his boat into a rescue vessel during the 9/11 attacks and later became a firefighter died March 16, 2018 of cancer at the age of 45. Thomas Phelan's illness was related to the toxins unleashed at Ground Zero in New York City on September 11, 2001. RIP. We will never forget your service and your sacrifice.

 

 

09/10/2018

Strength/Skill

Front Squat
5 Rounds @ 2:30
5 Reps per round
*Add weight per round

WOD

Max Rep Front Squat @ 55%-60%
3 min Max Rep Front Squat
3 min Rest
2 min Max Rep Front Squat
2 min Rest
1 min Max Rep Front Squat

09/09/2018

Strength

LOW Hang Snatch 5X2
5 rounds @ 2min
60%-70%-80%-85%-80%

Skill 

Bergener Warm-Up

Drill

Snatch Ladder
6 Bar ladder up
Bars increasing in weight has 90 sec to accomplish a successful lift

 

09/08/2018

WOD

Partner workout
Partner 1: 400 m run (pacer) Partner 2: Box Jumps
While Partner 1 runs Partner 2 performs an AMRAP of box jumps. When partner 1 returns from run partners switch and partner 1 box jumps while partner 2 runs. Each of the following run/movement are to be performed in the same fashion.

400m Row
Wall balls 20/14
400m run
Strict Press 75/55
400m row
Tire Deadlifts  

09/07/2018

Strength/Skill

Bear Complex 3 reps unbroken
4 rounds @ 2:00
Add weight each round

WOD

9-7-5
Bear complex (115/75)
Bar/Ring MU
DU’s x10 (90-70-50)
Scaled does the same reps as RX for the jump rope.
*20 min Time Cap

09/06/2018

WOD

ABSESSION
AMRAP 6
20 MB cleans (20/14)
20 Sit ups

4 min rest
AMRAP 8
Pull ups
10 Push ups
15 Russian MB twist (20/14)
4 min rest
AMRAP 12
5 Slam balls (50/35)
10 T2B
15 yd burden carry (70/55)
20 cal row

09/05/2018

Strength/Skill

A.1 Sumo Deadlift @ 3:00 4×12

A.2 Single Arm Bent over Row 6-8 reps (tempo 3121)

WOD

2 Rounds 

  • SDLHP (115/75) Max reps for 60 seconds
  • HSPU Max reps for 60 seconds
  • SDLHP Max reps for 45 seconds
  • HSPU  Max reps for 45 seconds
  • SDLHP  Max reps for 30 seconds
  • HSPU Max reps for 30 seconds
  • SDLHP Max reps for 15 seconds 
  • HSPU Max reps for 15 seconds

Keep running count of reps. 

REST 3 Min BETWEEN rounds.

09/04/2018

Strength/Skill

A1. Thruster 5 Rounds @2:00
5-4-3-2-1

*Add weight each round
A2. 30 DU or 30 seconds of DU attempts (no SU)

WOD

4 RFT
15 Thrusters (95/65)
12 Burpees

*10 min time cap

09/02/2018

Warm Up

3 Rounds @ 1:30
3 Snatch RDL
3 Hang snatch
3 Snatch push press
3 OHS

Strength/Skill

Mid Hang Snatch
5 Rounds @ 1:30
5×2 @ 80%
then, Snatch Balance
4 Rounds @ 1:30
4×2 @ light

Drill

Power Snatch +OHS Complex
4 Rounds @ 2 mins
4x2x(1+1) 60%-70%-75%-70%