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11/14/2014

Main - WOD


Warm-up


100 double unders
barbell warmup: (all movements start and end in the power position)

5 jump shrugs
5 high pulls
5 muscle snatch
5 ohs
5 drop snatch
5 sotts press (save for end w/PVC if barbell is too heavy)
5 hops forward/backward
5 tall snatch

Weightlifting

Snatch (Establish a 1RM snatch )

Metcon


Bar muscle ups:
5 for men, 3 for ladies
scale with 1 bar MU attempt +5 or 3 chest to bar pull-ups

Metcon (AMRAP - Reps)


AMRAP 3:00
snatch 75% of 1RM

rest 2:00

AMRAP 4:00
5/3 bar muscle ups
10 OHS 115/75

rest 1:00

abmat sit-up tabata
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11/13/2014

Main - WOD


Warm-up


30 cal AD
20 arm circles each direction
:30 each arm PVC ext. rotation
3 rounds :15 each movement
push ups
air squats
hollow rock
arch rock

Weightlifting

Bench Press (Establish a 3RM bench press)

Metcon

Metcon (Time)


3 rounds:
5 hspu
7 dips
9 shoulder to overhead 95/65
0

11/12/2014

Main - WOD


Warm-up


2 rounds:
25 jumping jacks
1:00 plank hold
10 GHD sit-ups
10 GHD ext
20 abmat sit-ups

Skill


15 mins to complete:
5 cartwheels right
5 cartwheels left
5 handstand forward rolls
5 ring muscle ups (or progressions)
5 bar muscle ups (or progressions)
3Xmax distance handstand walk
then:
5:00 triple under practice

Metcon


8:00 to complete:
500m row
then, in remaining time as many burpees as possible.

The row and burpees are scored separately... so don't go slow on the row to avoid burpees!

Top scores for burpees (male AND female) get a free SLCCF shirt! Good luck!

Metcon (Time)


500m row

Metcon (AMRAP - Reps)


Burpees
0

11/11/2014

Main - WOD


Warm-up


500m row
20 hollow rocks
20 arch rocks
1:00 calf stretch each leg
5 PVC halos each direction
5 strict pull ups
10 wall squats
with a barbell:
5 front squats
5 strict press
5 push press
5 thrusters

Metcon


Jason Holbrook | Age 28 | Burnet, Texas

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Women scale weight to 75#

Holbrook (10 Rounds for time)


10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-Minute
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11/10/2014

Main - WOD


Warm-up


100 single unders
20 air squats
10 banded good mornings
10 PVC pass thrus
1:00 couch stretch each leg
50 double unders

Weightlifting


Each time you break complete 7 glute ham raises

Back Squat (40 reps at 65% of 1RM back squat)

Metcon

Metcon (Time)


4 rounds:
15 goblet squats 53/35
20 KBS 53/35

EMOM starting at 0:00 15 double unders
0

11/08/2014

Main - WOD


(No Measure)


400m run or 500m row
3 rounds:
5 cartwheels each arm
10 inchworms
10 burpees
30 seconds at bottom of a squat

Metcon (Time)


10 rounds:

5 Push-ups
10 meter Bear Crawl
5 Wall Balls
10 meter Bear Crawl
0

SATURDAY, NOVEMBER 8

WARMUP

400m run or 500m row

3 rounds

5 cartwheels each arm

10 inchworms

10 burpees

30 seconds at bottom of a squat

 

WOD

10 rounds:

5 Push-ups

10 meter Bear Crawl

5 Wall Balls

10 meter Bear Crawl

0

11/07/2014

Main - WOD


Warm-up


30 cal AD
20 air squats
2X:30 handstand holds against wall
20 arm circles each direction
w/barbell:
10 front squats
10 strict press
5 thrusters

Weightlifting

Hang clean thruster (Establish a 1RM hang clean thruster )

Metcon

Metcon (Time)


30 hang clean thrusters 75/55
200m run
30 OH walking lunges 75/55
200m run
30 front squats 75/55
0

11/06/2014

Main - WOD


Warm-up


500m row
10 banded good mornings
5 inch worms w/1 push up
5 GHD glute ham raises
5 GHD back ext
20 hollow rocks
20 arch rocks

Weightlifting

5RM deadlift (Establish a 5RM deadlift )

Metcon

Metcon (Time)


5 rounds:
5 deadlifts 225/155
10 Pistols
15 box overs

1:00 rest
0

11/05/2014

Main - WOD


Warm-up


50 jumping jacks
40 double unders
30 air squats
20 sec HS hold against wall
10 push-ups

Skill


15-20 mins to establish:
Max distance broad jump
Max height box/plate jump from knees
Max distance HS walk

Metcon

Metcon (Time)


1000m row
50 ab mat sit-ups
50 double unders
30 TTB
800m run
30 TTB
50 double unders
50 ab mat sit-ups
1000m row