Performance: Every 90 seconds for 8 rounds, 2 snatches at 80%
Fitness: Every 90 seconds for 8 rounds, 2-3 hang snatches.
Fitness: 800m Run, Seabag 50/50 (60/40)
Rest 1 Minute, then 4 Rounds:
- 15 Wall Ball (20/14)
- 5 Toes to Bar
- 5 Strict Pull Ups
then, run 400m, Seabag 50/50
Performance (must use full ROM T2B):
800m Run, Seabag 50/50 (60/40)
Rest 1 Minute, then, 130 repetitions:
- One max effort set (ladies may use two sets, no more than 30 seconds rest between them) of Wall Ball (20/14).
- The remainder of the 130 repetitions are split evenly, Murph-style, between strict pull ups and strict toes to bar.
then, immediately run 400m Seabag 50/50
Teams of 3, OPWAAT. Movements are done in order (ie., you must finish thrusters before moving to pull ups). You must use the same bar for all movements; stage your follow-on plates before beginning.
250m Row Relay
- 45 Thrusters (95/65)
- 45 Pull Ups
20 Unison Burpees
- 45 Front Squats (115/75)
- 45 Toes to Bar
20 Unison Burpees
- 45 Power Cleans (135/95)
- 45 Shoulder to Overhead (135/95)
250m Row Relay
30 Burpee team penalty to be served at end of workout for each instance of incorrect plate math. For example: Do not add 10# bumpers to 15s to get to 25, instead strip bar and add 25s.
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
We have one workout today at 0900. We will have Open Gym tomorrow (Friday, 11/28) from 1000-1200. Regular schedule for the weekend (no weightlifting).
Six rounds of:
- 24 Squats
- 24 Walking Lunges
- 24 Push-ups
- Run 400 meters
One person works at a time. One partner does ALL 24 reps; alternate movements. Runs together.
- Thursday (Thanksgiving day), Hero WOD at 0900
- Friday, open gym/makeup 1000-1200
- Regular weekend schedule (No Olympic Weightlifting on Saturday)
1) 3×5 Front Squat Linear Progression.
2) 3×5 Back Squat Linear Progression.
Option 1) Utilizing 90% of Front Squat 1RM, Front/Back Squat, 6 x 3-6
Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.
Option 2) Same as above, but four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option.
- 40 KB Swings (53/35)
- 80 Double Unders
- 30 KB Swings
- 60 Double Unders
- 20 KB Swings
- 40 Double Unders
Every minute on the minute, 3 burpees (including the first).
Thanksgiving hours: Thursday (Thanksgiving day), Hero WOD at 0900; Friday, open gym/makeup 1000-1200; Regular weekend schedule (NO weightlifting on Saturday)
1A) Fitness: Press 3×5 LP, do a fourth set if time allows.
Performance: Press 3×4 @ 75%, 1×4+ @75%
1B) ME Set of strict/weighted pull ups; aim to fall in 6-12 rep range
12 minute AMRAP:
- 10 Handstand Push Ups
- 10 Box Jumps (24/20)
- 200m Run
compare to 2014.04.23