06.29.2024 Hero WOD

WOD
Hero DVB
with a partner- run together with med ball
split rounds by a you go, I go style
For Time
1 mile Run with medicine ball (20/14 lb)

Then 8 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)

Then, 800 meter Run with medicine ball (20/14 lb)

Then 4 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)

Then, 400 meter Run with medicine ball (20/14 lb)

Then 2 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)

Background: Dedicated to Officer David Vanbuskirk, 36, of Henderson, Nevada, who was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

06.28.2024

Strength
Front squat 1 1/4 
4 sets of 3 reps @ 65-70%

WOD
"Single Load"
For Time
DB step ups -single weight 50/35  35/20
24-18-12-6 total steps
Abmat sit ups with DB at chest  50/35  35/20
12-9-6-3
DB overhead walking lunges- single weight 50/35  35/20
24-18-12-6

06.27.2024

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under) 
 
Strength
Every 1:30 for 6 sets
power clean + hang clean 
start at your 65% and build with good form- you can take percentage from the power clean
Your hang clean should be squat!


WOD 
"On My Way Over"
with a partner- waterfall style
8 rounds for time (4 rounds each) 
Row 20/15 cals
10 box get overs 48/40"
one person starts the row, the other rests until that person is done rowing.  You can start on the rower as your partner starts on the get overs.  You can never pass your partner.

06.26.2024

Mobility
Banded goblet marches- stay tall and upright at the top
3 sets of 30 seconds work, 30 seconds rest

https://www.instagram.com/p/C14y-dCLe-D/ 
 
 
 
Trinity's Graduation WOD
For Time
Buy in: 20 DUs unbroken for RX
 
4 rounds
5 clusters -heavy (around 70% of your clean and jerk max)
7 burpee box jump overs 24/20"
10 DB snatch 70/50  50/35 
200m run

Cash out: 24 TTB 

Accessories if time
15-10-5-10-15
ring rows
back extensions (supermans)

06.25.2024

Strength
back squats
4 sets of 3 reps @78%

WOD
"Day and Night"
9:00 EMOM
min 1- bike 10/8 cals
min 2- farmer carry heavy 100 feet
min 3- max hang from pull up rig

9:00 EMOM
DT Style
min 1- deadlifts x 12 reps
min 2- hang power cleans x 9 reps
min 3- push jerks x 6 reps
155/105   115/85   95/65

06.24.2024

Burgener Warm Up- with PVC
1. down and finish (speed through the middle)
2. elbows high and outside (bar close)
3. muscle snatch (strong turnover)
4. power snatch lands 2", 4", 6" (footwork)
5. snatch lands (footwork)

Snatch Transfer Skills- with PVC
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. heaving snatch balance (arm speed)
4. drop snatch (foot and arm speed)
5. snatch balance (foot and arm speed)
 
Strength
10 sets of power snatch
set 1-4: 3 reps @ 50-60%
set 5-8: 2 reps @ 60-70%
set 9-10: 1 rep @ 75-80%


WOD
"MWC"
For time
100 DUs
75 power snatch 45/35
50 front squats 95/65
25 burpees over the bar

06.22.2024

Warm up
coach led flow
hip and thoracic mobility
 
Burgener warm up for cleans
 


WOD
"Maybe we will, maybe we won't"
with a partner- You go, I go
40 rounds for time
6 TTB or hanging knee raises
5 hang power cleans 135/95  115/75  95/65
4 back squats- drop carefully on back
3 lateral burpees over bar
time cap - class time (let's see how far we get)