09.10.16

Bench mark WOD for the Ramp It Up! Fall Challengea) 20 minutes to find a 1RM thruster - POPs: this must be one fluid motion from bottom of squat to OH (not a clean and jerk or push press) any bend in the knee on the catch will not count b) For time: 1K row 50 air squats (below parallel) 20 push ups (perfect chest to floor) 400m run 10 pull ups or ring rows (no bands)

Record Results

09.09.16

Warm Up: PVC speed game: stand in a circle but not too close. Everyone has the PVC in one hand. Caller yells out right or left and the PVC is dropped that direction. Burpee penalty for a dropped PVC.

Primer: 6:00 EMOM odd mins: 8 floor wipers 95/65 on bar which is racked really low. Hold bar overhead and move your feet together to the left side and touch the plates, then right side to touch plates. even mins: 20 walking lunges with 45/25 plate overhead

WOD: 12:00 AMRAP 2 Rope Climbs or 4 up/downs 10 hand release push ups 12 sumo deadlifts 155/115

09.08.16

Warm Up: 5 rounds or 15:00 7 double KB front squats- light weight 7 push ups 100m run remaining time is couch stretch

Skill: Back squat between back squat sets do 10 reps(5each leg) of Single leg lunge to jump- start in a lunge, step up with knee coming as high as the hip, jumping off the planted foot with a controlled descend. BS 5 reps @50% 3 reps @65% 2 reps @70% 1 reps @80%

WOD: 4 RFT 2 Turkish Get ups 35/26 30 DUs or 90 singles 10 Power Cleans 135/95 or 115/75

09.07.16

Warm Up: 3 rounds not for time 10 dumbbell or KB thrusters- light weight 40 DUs or 80 singles

WOD: 8 RFT 8 DB snatch 50/30 (4 each side) 8 TTB 8 Box jumps 24/20 8 Pistols (4 each side) 8 HSPU 200m run- fence and back

scaling: DB snatch 30/20 TTB- hanging knee raises pistols- work at progression level HSPU- DB presses- seated

09.06.16

6:00 EMOMmin 1: banded lat stretch x:45 min 2: banded tricep stretch x :45 min 3: deep squat progression x 5

Skill: not for time 95/65 or scaled to 75/55 25 reps of strict press 50 reps of good mornings

WOD: Row 250m 500m 1000m 500m 250m Rest 1:00 or rest while partner rows

09.05.16 Labor Day

WODs today at 9 and 10am only

WOD:

Badger 3 RFT 30 squat cleans 95/65 30 pull ups 800m run

scaled 3 RFT 20 squat cleans 75/55 20 ring rows 800m run or row

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

09.03.16

Make up Strength WOD: 10-8-6-4-2 snatch 135/95 or 95/65 100-80-60-40-20 DUs x 2 singles