WOD

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12
Nov

Wednesday, November 12 2014

A. 00:00-10:00 to complete: (rest in time remaining)
50 Double Unders (3:1)
21 Deadlift (225/155)
50 Double Unders (3:1)
15 Deadlift
50 Double Unders (3:1)
9 Deadlift
50 Double Unders (3:1)
B. 10:00 – 20:00
10:00 AMRAP: 20 WallBall (20/14) & 300 Meter Row
C. 20:00 – 30:00
3 Rounds: 30 Lunge Steps (ea=1) & 2 Rope Climbs
* score A time & AMRAP

10
Nov

Tuesday, November 11 2014

Nate

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

 

SOC-Nate-Hardy-th.jpg

Enlarge image

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

10
Nov

Monday, November 10 2014

A. Strength: Press in Clean 4 – 4 – 4 – 4
B. 3 Rounds for time:
20 Thrusters (M:95/75/65-W:65/55/35)
30 Hollow Rocks
400 Meter Run (500 Row Sub if weather bad)
1:00 REST

8
Nov

Saturday, November 8 2014

Partner WOD – Groups of 2
100 Double Unders each (Partner holds plank)
50 KB Swings each (one hold KB, if one sets down: both do)
*alternate every 10 swings
100 Killer Rope each (partner holds plank)
50 Ring Dips each (partner hangs from pull-up station)
*alternate every 5 Ring dips
100 Box Step Ups each (alternate with partner)
50 Ring Row each (partner holds bottom of squat)
*alternate every 10 Ring Rows
100 Ab Mat Situp each – alternate with partner

7
Nov

Friday, November 7 2014

HAPPY BIRTHDAY COACH STEVE

A. For Time
200 Meter Run
30 C2B Pull-up
400 Meter Run
50 WallBall
800 Meter Run
50 OHS (75/55)
400 Meter Run
30 Chin-over Bar Pull-up
200 Meter Run
B. Accumulate 2:00 “L” sit – from Rings

ENDURANCE

For time:
20 Double OHS (KB – 20/12)
20 Double KB Swings
1200 Meter Run
15 Double OHS (KB – 20/12)
15 Double KB Swings
600 Meter Run
10 Double OHS (KB – 20/12)
10 Double KB Swings
200 Meter Run
5 Double OHS (KB – 20/12)
5 Double KB Swings

6
Nov

Thursday, November 6 2014

A. 8:00 to establish Max Box Jump Height
B. 12:00 OTM
10 Slam Balls (30/20) + 10 Box Jumps (24/20)
* Drop reps by 1 each minute can’t complete
C. For time: 12 Wall Walks (A-12/B-10/C-8)

5
Nov

Wednesday, November 5 2014

A. Strength – Press in Split 3 – 3 – 3 – 3 – 3
B. Paleo Benchmark #2 – 9:00 AMRAP
20 GTOH (95/65)
7 Bar Facing Burpee
15 GTOH (135/85)
7 Bar Facing Burpee
10 GTOH (155/105)
7 Bar Facing Burpee
5 GTOH (185/135)
7 Bar Facing Burpee
Max GTOH (225/155)
CLASS MODIFICATION: athletes pick one STOH weight
C. 5:00 Team Rope climb race

 

Endurance

:30 work/:30 REST
2 Rounds: Row
2 Rounds: Box Jumps
4 Rounds: Row
4 Rounds: Box Jumps
6 Rounds: Row
6 Rounds: Box Jumps
1:00 REST
7:00 EMOM – Killer Rope
*start with 10, increase by 10 each minute

4
Nov

Tuesday, November 4 2014

A. Strength: Bench Press 5 – 5 – 5 – 5 – 5
B. For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Pistols (each leg 10/10, 9/9, etc)
T2B
* Between each set= 8 Push-ups (chest2deck)
C. NFT – 50 Hollow Rocks