WOD

Tuesday 6.27

WOD:

Max effort 5k run

Monday 6.26

Pre-WOD:

Sumo Deadlift (1 rm or 4×5 at moderate wt)

L2: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

L1: Metcon (Time)

21-15-9
Deadlift 185/125
HSPU with 1 abmat

*10 min cap for both levels

Friday 6.23

L2:

With a partner
800m run
400m D-ball bear hug carry 150/100lbs
3 rds (switch as needed)
30 Pull-ups (partner hangs on bar)
60 Push-ups on 3” plate. (partner holds plank)
90 squats
800m run
400m D-ball bear hug carry
RX+ is 200m 250/150lbs (south gym has the only 250lb bag), CTB for pull-ups, Push-ups on 3” plate, and goblet squat 24/16kg

L1:

With a partner
800m run
400m D-ball bear hug carry 100/75lbs
3 rds (switch as needed)
20 Pull-ups
40 Push-ups on 3” plate.
80 squats
800m run
400m D-ball bear hug carry

Thursday 6.22

All: Metcon (No Measure)

4 rds, not for time
  • 200m farmer carry
  • 20 ghd sit up or TTB
  • 400 m run
  • 20 rotational slam ball throws 20/10lbs
  • 6 turkish get ups

Wednesday 6.21

Pre:

Clean (1 rm or 6×3 at moderate wt)

L1 :

12 minute AMRAP
1 mile run buy in
10 power cleans 95/65
15 burpees

L2:

12 minute AMRAP
1 mile run buy-in
10 power cleans 135/95
15 burpees

Tuesday 6.20

WOD:

50 back squats for time. Every time you drop the bar, run 200m.

  • L1 – 185/125
  • L2 – 275/185

12 min time cap for both levels. You may have to share racks or run heats.

Post-WOD:

100 Russian twists with 14/10# ball (over and back = 1 rep)

Monday 6.19

Pre-WOD:

Shoulder scap #4 (Ys-Ts-Ws)
2 rds
Bent over Ys (pinkys up) 10 reps
Bent over Ts (thumbs up) 10 reps
Bent over Ws (external rotation) 10 reps
kneeling Bottoms up KB press 8 reps each side

L1:

20 minute AMRAP
2 pull-ups
2 ring dips
4 hspu 1 abmat
8 kb swing 24/26kg

L2: “Nate”

20-Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32/24kg
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Post-WOD:

10 minutes shoulder mobility

Friday 6.16

Pre-WOD:

Snatch (work to a heavy single or 5×5 moderate wt. )

L2:

17 minute AMRAP

P ull-ups -10 reps
R un -200m
I ncline push-ups 10 reps (feet 3”)
D umbell Snatch 10 reps 70/50lbs (alternate)
E levated rear foot split squat 10 reps (5 each side, rear foot on bench) 24/16kg kb each hand

200m run counts as 1 rep.

L1:

17 minute AMRAP

P ull-ups -10 reps
R un -200m
I ncline push-ups 10 reps (feet 3”)
D umbell Snatch 10 reps 50/30lbs (alternate)
E levated rear foot split squat 10 reps (5 each side, rear foot on bench) 16/12kg kb each hand

200m run counts as 1 rep.

Thursday 6.15

TWCF TRI:

Go in any order but complete all of 1 before going to the next.

L2:
2000m row
2 mile run
150/100 cal bike or Ski

L1:
1500m row
1.5 mile run
100/75 bike or ski

Wednesday 6.14

Pre-WOD:

Bench Press (5×5 -70=75%)

All:

5 Rounds NFT
100 M Farmer Carry
20 situps or 15 GHDs
:60 Plank Hold
2 Wall Climbs

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