W.O.D.

HAPPY VETERAN'S DAY – "ANDY"

A) MetCon Prep:

AMRAP 8:

5 Deadlifts
5 Thrusters
10 Alt. Step-ups
100 Meter Run

B) WOD:

"Andy"

For Time: (45:00 Cap)

25 Thrusters (Rx = 115/75, S = 95/65, 75/55, 65/35)
50 Box Jumps (Rx = 24/20, S = Lower Box, Alt. Step-ups)
75 Deadlifts
1.5 Mile Run (S = 800 Meter Run)
75 Deadlifts
50 Box Jumps
25 Thrusters

Rx+ = Wear a 20/14# Vest

UNITED STATES MARINE CORPS BIRTHDAY PARTNER WOD

A) WOD:

"Warriors"

AMRAP 45 w/ a Partner:

1775 Meter Row (Sub: 85/64 Assault Bike Calories)
3 Bar Muscle-ups each
11 Handstand Push-ups
12 Deadlifts (225/155)
243 Double Unders (S = 300 Single Unders)

Rx+ = (245/170)

*Only 1 Athlete may work at a time

1775 – Birth year of The United States Marines Corps
0311 – MOS 0311 is the United States Marine Corps Military Occupational Specialty (MOS) code for a Basic Infantry Rifleman. It is the primary infantry MOS for the Marine Corps.
12     – There are 12 Marines in a Rifle Squad
243   – The USMC is 243 years old on November 10, 2018

B) Recovery: (After Class)

5:00 of Global Foam Rolling

CLOSE GRIP BENCH PRESS 1RM + DROP SET & "2014 REGIONALS WORKOUT"

A) Strength:

Every 2:00 x 7:
Close Grip Bench Press
– Build to a 1RM
Set 1: 5 @ 50%
Set 2: 3 @ 60%
Set 3: 2 @ 70%
Set 4: 1 @ 80%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
Set 7: 1 @ 100%+

– Then –

1 Drop Set @ 75% of 1RM

2) Metcon Prep:

Warm-up Rope Climbs/Set-up Scaling

B) WOD:

"2014 Regionals Workout"

10 RFT: (11:00 Cap)

1 Rope Climb*
200 Ft. Sprint (Sub: 15/12 Cal Row or 10/8 Cal Assault Bike)

Rx+ = Legless Rope Climbs

*Scaling Options:
5 Chin-ups
5 Band Assisted Chin-ups
5 Ring Rows

C) Accessory Work:

KB Shrugs (4 x 10 Front + 10 Side)
– Rest 60s
– Hold peak contraction for 1s count

(SQUAT) CLEANS @ 75% & "TIMEBOMB" RETEST

A) Strength:

1) Every 1:30 x 8
2 (Squat) Cleans @ 75% of Monday (11/5)
– Reset b/t all reps

2) Metcon Prep:

Every 1:30 x 4:

3 Touch n Go Deadlifts
– Building to MetCon weight

B) WOD:

"Timebomb" (Last Tested 7/12)

In 12:00:

50 Wall Ball Shots (20/14)
40 Lateral Burpees over the Bar
30 Deadlifts (Rx= 275/185, S = 225/155, 165/115, 135/95)

– Then – 

Remaining Time AMRAP: Wall Ball Shots

Rx+ = (315/205)

*Score = Total Wall Ball Shots Completed

C) Accessory Work:

Banded Paloff Press Iso Hold (4 x 15s each)
– Rest 60s –
*Use a heavy band

Every 4:00 x 4, Every 4:00 x 4 & AMRAP 4

A) WOD:

Every 4:00 x 4 Sets:

Run 400 Meters
12 BB Front Rack Alternating Step-ups Total (24/20) (95/65)

– Then –

Every 4:00 x 4 Sets:

18/15 Assault Bike Calories (Sub 21/18 Calorie Row)
15 Plate G20H (45/25)

– Then – 

AMRAP 4:

Max reps of KB March in Place (53/35)

– Favor Weaker Side
–  KB in Front Rack Position
– Alternate Sides

*Score = Slowest Split from sections 1 & 2

B) Recovery:

5:00 of Global Foam Rolling

HANG POWER SNATCH WORK & 3 RFT W/ A PARTNER

A) MetCon Prep:

Hang Power Snatch Review 

B) WOD:

3 RFT w/ a Partner: (30:00 Cap)

Row 1,000/800 Meters
50 Hang Power Snatch (Rx = 75/55, S = 65/35, 55/25, Empty Training Bar)
30 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

Rx+ = (95/65) & C2B Pull-ups

C) Accessory Work:

Underhand Grip Banded Pushdowns (3 x 20-30)
– Rest 60s –

(SQUAT) CLEAN 1RM & "PAVEMENT" RETEST

A) Strength:

1) 15:00 to establish a New (Squat) Clean 1RM
– Build to over the course of 6-7 sets
– Rest 2:00 b/t heavier attempts
– Beginners work on technique with light loads or Front Squat up to a moderate set of 3

2) Metcon Prep:

Every 1:30 x 3:

10 American KBS
20 Double Unders
10 Goblet Squats

B) WOD:

"Pavement"

4 RFT: (15:00 Cap)

15 American KBS (Rx = 70/53, S = 53/35, 44/26, 35/26 Russian KBS)
30 Double Unders (S = 30s of DU Attempts, 50 Singles each set)
15 Goblet Squats
30 Double Unders

C) Recovery:

5:00 of Parasympathetic Breathing

"JERRY" PARTNER STYLE

A) WOD:

"Jerry" Partner Style: (Last Tested 8/4)

For Time: (45:00 Cap)

Run 2 Miles* (200 Meters Relay Style)
4,000/3,200  Meter Row (250/200 Meters Relay Style)
Run 2 Miles

*Sub (192/144) Calorie Bike for Run if needed  

B) Recovery: (After Class)

5:00 of a Light Row, Jog, or Bike
– OR –
5:00 of Parasympathetic Breathing 


 

PULL-UP/CHIN-UP TESTING & 4 ROUNDS OF…

A) Strength:

1) Max Rep Strict Pull-ups

Rest 3:00-4:00 before moving to #2

2) Max Rep Strict Chin-ups

Scaling Options:
– Band Assisted
– Ring Rows (4 x 10). Rest 60s.

B) WOD:

4 Rounds of 40s Work/20s Rest:

1a) Hand Release Push-ups (S = Box Push-ups)
1b) American KBS (53/35)
1c) Sit-ups
1d) Burpees
1e) Double Unders (S = DU Attempts, Single Unders)

C) Accessory Work:

Banded Pushdowns (3 x 30-50)
– Rest 30s

DYNAMIC EFFORT WORK & "BEAR GRYLLS" RETEST

A) Strength:

1) EMOM 8:
2 Banded Deadlifts @ 70% of Last Monday + Band Tension
– Reset on each rep, not done TnG
– Beginners, Conventional Deadlift (5 x 4) @ moderate weight  but heavier than last week
– Reset on each rep

2) MetCon Prep:

Every 1:30 x 3:

1 Bear Complex
-Building to desired Metcon weight

B) WOD:

"Bear Grylls" (Last Tested 4/9)

In 7:00:

Run 400 Meters

– Then –

Remaining Time:

 Max Bear Complex (Rx = 135/95, S = 115/75, 95/65, 75/55, DB Man Makers)
– Cluster + Back Squat Thruster

*Score = Total Reps

C) Accessory Work:

Banded Leg Curls (3 x 30-50 ea)
– Rest 30s –