Partner Hero WODs

 Senior Chief Petty Officer Thomas J. Valentine(left), 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13 2008.

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II(right), 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.


For time, you and your partner complete the following workload:  

“Paul”

Five rounds of:

50 Double unders

35 Knees to elbows

185 pound Overhead walk, 20 yards

Then

“Tommy V”

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 rep

15 ft Rope Climb, 6 ascents

Open 15.3

 

Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

Overhead Work

 

Strength: RPE – 7

Strict Press 3-3-3-3-3

Push-Press 3-3-3-3-3

WOD:

9 min AMRAP

5 KB Single Leg Deadlift, L 53/35

5 KB Clean, L

5 KB Push Press, L

5 KB Single Leg Deadlift, R

5 KB Clean, R

5 KB Push Press, R

 

 

Playground WOD

 

WOD:

5 RFT

15m bear crawl

20 push-ups

15m crab walk

20 jump squats

15m broad jump

20 mountain climbers, 2 count

Clean and Jerk

 

Strength: Clean

3-3-3-3-3 RPE – 7

WOD:

5 min AMRAP 

Clean and Jerks 135/95

Rest 2 minutes

5 min AMRAP

Burpees, 1′ target

Rest 2 minutes

5 min AMRAP

5 min Rowing

 

Pause Bench Press

Strength: Pause Bench Press

3-3-3-3-3 – 2 second pause

WOD:

For time

50 Pull-ups

Run 400m

100 push-ups

Run 400m

150 sit-ups

Run 400m

200 Squats

Run 400m

 

 

Up the Ladder, Down the Ladder


 

Partner WOD:

For each exercise you and your partner go set for set up the ladder starting at 1, going up to 10, and then back down to 1. 1 and 1, 2 and 2….10 and 10, 9 and 9…1 and 1.

Deadlifts 155/115

V-ups

Feet Elevated Ring Rows

Wallballs 20/14

 

 

Open 15.2

  

Come on down for Friday Night Lights for Open WOD 15.2 at 7:30pm!!!!


Open 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Skills : Deload : Open Prep

 

Morning classes are still running.  Check the website or Facebook for pm classes. 

Skills/Review: 

Pistols – 10 min

Muscle-ups – 10 min

HSPU – 10 min

WOD:

3 Rounds, 30 seconds each station, no rest – 

1. Wall walks (1 step up and press head through)

2. Hollow body rocks

3. Pistols, R (scale split squats

4. L-Sit

5. Muscle-ups (scale C2B pull-ups, kipping pull-ups or negatives)

6. Pistols, L