HANDSTAND WALK/HANDSTAND HOLD PRACTICE & 5 ROUNDS OF…

A) Skill:

10:00 of Handstand Walking or Handstand Hold Practice

*In between sets perform a 10s  L-Sit OR 10s Hollow Hold + 10 Banded Pull-aparts

B) WOD:

5 Rounds of 40s work/20s Rest for max reps:

1a) Wall Ball Shots (20/14)
1b) Box Jumps w/ step down (Rx = 24/20, S = Lower Box, Step-ups)
1c) Handstand Walking or Alternating Shoulder Taps
1d) Russian Twists w/ a plate (35/25)
1e) Max Calories on Assautl Bike OR Rower

*Score = Total Wall Ball Shots + Calories

C) Back + Quads:

1 Round of:

60 Double KB Rows
60 Double KB Front Squats
*Use two light KBs and be smooth with each repetition (ie. slow & controlled)

JERKS @ 70-75%/PUSH-PULL SUPERSET & …

A) Strength:

1) Every 1:30 x 6:

3 Jerks @ 70-75% of 7/27
-Or use a moderate weight
-Reset on each rep (not done TnG)

2) Every 2:00 x 3:

a. 8-10 Neutral Grip Seated DB Presses, neutral grip: 3 x 8-10. Rest 30s.
b. 20-25 Banded Pulldowns

B) WOD:

Every 4:00 x 4 Sets:

12 C2B Pull-ups (S = Chin over bar pull-ups, Band Assisted Pull-ups, Ring Rows)
400 Meter Run (S = 200 Meter Run)

Rx+ = 15 C2B per round

C) Delts + Biceps:

1a) "Shoulder Circuit #2" (3 x 10 ea). Rest 30s
Lateral Raise + Front Raise + Cuban Press

1b) DB Hammer Curls (3 x 10). Rest 30s

ZERCHER BOX SQUATS & "BATWINGS"

A) Strength:

1) Every 2:00 x 6:

3 Zercher Box Squats
-Building to a moderate set of 3
-Beginners, 5-8 Goblet Squats using one weight for all sets

2) MetCon Prep:

3 Rounds of:

3 TnG Deadlifts building in weight
6 Lateral Burpees over Bar
Rest 60s

B) WOD:

"Batwings" – Last done 4/12/18

For Time: (9:00 Cap)

30 Calorie Bike
30 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
30 Lateral Burpees over Bar (S = Regular Burpees, Squat Thrusts)

Alternate Scaling:

Bike = 45 Calorie Row or 400 Meter Run

C) Core:

Partner Specials (3 x Max Reps each)

ANY STYLE JERK 1RM & EMOM 20

A) Strength:

1) Jerk (any style) 1RM
– Rest 2:00 b/t heavier attempts
Beginners, Push Press (5 x 5), adding weight if form permits.

2) MetCon Prep:

2 Rounds of:

5 Hang Power Cleans
5 T2B
5 Box Jumps
Rest 60s

B) WOD:

EMOM 20:

Min 1: 12 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
Min 2: 12 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
Min3: 12 Push Press
Min 4: 12 Box Jumps w/ step down (Rx = 24/20, S = Lower Box, Step-ups)
Min 5: 30s Handstand Hold Shoulder Taps (S = Handstand Hold against wall, 30s Shoulder Taps)

C) Back + Delts:

2 Rounds of:

30 1-Arm Rows each side each side
30 Rear Delt Raises
Rest as needed

PAUSED FRONT SQUATS/TNG DEADLIFTS & "ARMS + LEGS"

A) Strength:

1) EMOM 7:

3 Paused Front Squats @ 70-75%
-2s pause on each rep

– Then – 

2) EMOM 3:

3 Touch n Go Deadlifts @ same weight as Front Squat

B) WOD:

“Arms + Legs”

For Time: (12:00 Cap)

3 Legless Rope Climbs
9 Back Squats (225/155)
30 Wall Ball Shots (20/14)
2 Legless Rope Climbs
7 Back Squats
20 Wall Ball Shots
1 Legless Rope Climb
5 Front Squats
10 Wall Ball Shots

Rx+ = 30/20 Med Ball

Scaling Options:

Legless Rope Climbs = Rope Climb w/ legs, 5 Strict Chin-ups per RC, 21-15-9 Ring Row
Weight = 185/125, 155/105, 135/95

C) GPP:

Farmer Carry (70/53) – Max Distance in 5:00 Farmer Carry
*Try to hold on as long as possible w/o putting weights down

PISTOL/ROPE CLIMB WORK & AMRAP 25 W/ A PARTNER

A) Skill:

10:00 Practicing Pistols & Rope Climbs

-Rest as needed between sets

B) WOD:

AMRAP 25 w/ a Partner:

100 Double Unders (S = 40s of DU Attempts each, Single Unders)
75 Calorie Row
50 Alt. DB Snatch (Rx = 50/35, S = 40/25, 30/20, 25/15) (10 each)
-One athlete works at a time. Split as needed.

*Alternate Scaling Options:
Rowing = 400 Meter Run or 24/18 Calorie Bike

C) Recovery:

3 minutes of light foam rolling
3 Minutes of Parasympathic Breathing

"HELEN"

A) MetCon Prep:

2 Rounds of:

100 Meter Run
10 American KBS
6 Pull-ups
 Rest 60-90s

B) WOD:

“Helen”

3 RFT: (16:00 Cap)

400 Meter Run
21 American KBS (Rx = 53/35, S = 44/26, 35/26, 35/26 Russian KBS)
12 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

C) Cooldown:

3 Rounds of:

200 Meter light Jog
15 Banded Pulldowns
30 Neutral Grip DB Bench Press (light)

DEADLIFT/POWER CLEAN/(SQUAT) CLEAN COMPLEX & "ADRENALINE"

A) Strength:

15:00 to Find a Max Load in a Complex of:

3 Deadlifts
2 Power Cleans
1 (Squat) Clean

*Build to a max over the course of 6-8 sets
*All done without removing hands from the bar
-Rest 2:00 between sets
-Beginners, practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

B) WOD:

"Adrenaline"

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (Rx = 24/20, S = Lower Box, Burpees No Box Jump)
2 Squat Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
… & so on adding 2 reps each round. Score = total reps completed.

Last done 4/2/18

Alternate WOD: 

4 RFT:

6 Burpees
6 Russian KBS
6 Goblet Squats
– Rest 60s –

C) Posterior Chain:

Reverse Hyper @ 50% of Back Squat (3-4 x 20-30). Rest 60-90s

– OR –

400 Meter light sledpull powerwalk w/ a light weighted vest

"CHESNA"

A) MetCon Prep:

Partner up & perform w/ an empty Barbell:

3 Rounds of:
5 Power Snatch
5 Thrusters
21 Double Unders

*One athlete completes a full round. Add light weight to bar after each set

B) WOD:

"Chesna"

AMRAP 30 w/ a Partner:

Buy in:

209 Double Unders split however (S = DU Attempts, Single Unders)

– Then –

Remaining time, AMRAP:

7 Power Snatch (Rx = 135/95, S = 115/75, 95/65, 65/35)
15 Thrusters
18 Calorie Row (Sub 18 Calorie Bike or 200 Meter Run)

*One athlete completes a full round at a time.

Rx+ = (155/105)

C) Recovery:

5:00 of Light Foam Rolling
5:00 of Zone 1 work on bike, rower or light jog/walk

Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He is survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.

Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch

WEIGHTED CHIN-UP 1RM & "ROUNDABOUT"

A) Strength:

1 ) Weighted Chin-up 1RM

-Build to a 1RM in 10 sets.

*If you are not yet able to use weight, perform 1 of the following options:
-Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo
-2121
-Band Assisted: Accumulate 20 challenging reps
-Beginners Accumulate 50 Barbell Rows 

2) MetCon Prep:

3 Sets of:
5 S2OH (Add weight each set)
100 Meter Run
Rest 60s

B) WOD:

"Roundabout"

For Total Time: (22:00 Cap Including Rest)

21 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65)
800 Meter Run

Rest 2:00 

15 S20H (Rx = 155/105, S = 135/95, 115/75 )
600 Meter Run

Rest 2:00

9 S20H (Rx = 185/115, S = 155/105, 135/95)
400 Meter Run

Rx+ = (135/95) (185/115) (205/125)

Beginners = (75/55) for all rounds

C) Core + Biceps: (After Class)

1a) Banded Plank Rows (3 x 10-12 ea). Rest 10s.
1b) DB Curls (3 x 10-12). Rest 10s