07.22.19 Hero WOD 'Dunn'

Warm Up
2 rounds:

KB Complex (please use a light KB)
Halos x 10 reps each direction
Goat Baggers x 10 rephttps://www.youtube.com/watch?time_continue=1&v=5XngyO-eIqASingle Arm KB Swing x 10 reps + Single Arm Press x 5 reps
KB Swings x 10 reps

Mobility:
2 rounds

banded lat pull down x 10 reps https://vimeo.com/336910800/173a317032

pull up negatives x 5 with a 3 second descend and a reset at the topbanded face pulls x 10 reps



Gymnastics conditioning: bullet proof shoulders https://www.instagram.com/p/ByEmgecgTjI/
🔸THE SEQUENCE:
5 - 10 - 15
•shoulder shrug
•shoulder tap
•hip tap
•handstand hold (in sec)
.
*double rest/work (if it took you 30 sec to complete, rest 60sec before next set).
🔹HOW TO EXECUTE:
1. Begin in the correct handstand position - STACKED!
2. Grow tall by pressing thru floor to engage shoulders, hollow position & toes tucked under (i.e.: pointed)
.
THE SHRUG:
1. Do not sag in your core to engage movement. Press thru shoulder girdle.
2. Do not move midline! You should be “locked in” to hollow.
.
THE TAP:
1. Shift weight then press tall w. lead shoulder BEFORE you lift hand.

2. Therefore, you find balance on one hand before the other moves.
3. If someone can't do the hip tap, then move on to the hold. OR have members wall walk for practice instead of any taps and end with a hold on the wall.
4. SCALING: use a pike position or kneeling position from a box to perform the same movements

WOD
Dunn

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups- scale to 9 pull ups + 9 dips or 5 muscle up transitions on low rings or 9 ring rows + 9 toe spot ring dips
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box/16-in. box

On the burpees, jump over the box without touching it.- you can use a bench as well and jump laterally over the bench. If people are not ready to jump or box or bench, then use a parallette. The Hero WOD does state that RX is jumping over and clearing the 20/16" box.


shuttle sprints- each section of concrete out back is 15 feet. mark with cones one at 15 feet, 30 feet and then 45 feet. For a shuttle run you must run from the start line to the cone and back each time. You can touch the line as you run past and turn around.

**check out this IG about rings and shoulder pain https://www.instagram.com/p/By-zAluAsp0/
Watch people today on where they place the rings.

_____________________________________________________________

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

02.25.19

Warm Up
Cardio choice 3:00
2 rounds:

10 glute bridges with empty bar
10 ring face pulls- in a row position, bring rings up towards the face instead of the chest
3 x KB rack complex
      KB front rack reverse lunge R
      KB front rack step up R
      KB front rack reverse lunge L
      KB front rack step up L


Skill: standing hollow pulldowns https://www.youtube.com/watch?v=dIKz7ggVRg0
2 sets of 20 reps

then..
          prone PVC raises https://www.youtube.com/watch?v=9gknYFsBZy0
keep your glutes squeezed and your abs braced- no arching in the lower back- just raise the arms
2 sets of 10 reps


Drills:
Banded bmu transitions- racked bar
https://www.instagram.com/p/BrGrPBAhqpz/
https://www.instagram.com/p/Boc8hJnhTsc/


Pull ups- arch from a box with a slow descent
Arch swing with a slow negative pull up
https://www.instagram.com/p/BsKcodKB5EV/



Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

WOD- this workout should be about consistency in movements
4 Rounds of 3:00 AMRAP 1:00 Rest You can pick up where you left off
option A
3 muscle ups -ring or bar
5 HSPU
7 pistols each side

option B
3 strict pull ups or 3 burpees over the bar
5 strict press @ 75% 1RM
7 pistols each side or a pistol progression

05.18.18

Warm Up3:00 run, row, bike 3-4 Sets - Shoulder and hip focused activation and stability

2 Turkish Gets Ups/arm 15m Perfect Bear Crawl 10 Alternating Single Leg Cone Touches rest 45sec between sets

Mobility: Shoulder flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly

Skill: Strict Press week 3

5 sets rest 1-2:00 between sets

5 reps @ 60%

5 reps @70%

3 reps @75%

2 reps @ 80%

2 reps @ 85%

WOD

3 RFT

2 ring muscle ups or 4 strict pull ups

12 OHS 95/65

18 Box jumps 24/20"

02.05.18

Upcoming Events:   Bring a Friend Day 2/10  7/8/9am wods  and Swim WOD 2/11  9:30am Warm Up: 2:00 bike or row 20 reps banded face pulls 10 reps feet elevated ring rows 5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands

Mobility:

Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

WOD 30:00 EMOM min 1- 3 muscle ups or 3 pull ups/3 ring dips min 2- 2 Heavy TGU (1 each side) min 3- 20' handstand walk or :40 handstand hold min 4- max cals on assault bike for :30 min 5- rest

score will be recorded at cals on bike

12.26.17

Warm Up:3 rounds at an easy pace 4 alternating TGU 12 air squats- controlled pace 15 abmat sit ups

Mobility: Tricep smash on racked barbell x :30 each side Banded lat stretch x :30 each side Couch stretch x :30 each side Banded joint mobilization for ankles- 5 second hold for 10 reps each side https://www.youtube.com/watch?v=ILSbK8RnGdI

Skill: front squat complex

7 Sets: Pausing Front Squat + Front Squat *2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat

Set #2 – 64% of 1RM Front Squat

Set #3 – 68% of 1RM Front Squat

Set #4 – 72% of 1RM Front Squat

Set #5 – 76% of 1RM Front Squat

Set #6 – 80% of 1RM Front Squat

Set #7 – 84% of 1RM Front Squat

WOD

5RFT

10 wall balls 20/14

3 Deadlifts 255/185

3 pull ups

3 push ups

OR

10 wall balls 20/14

3 deadlifts 295/205

2 ring muscle ups