11.24.2023

WOD
Two Cheers for Thanksgiving
For Time
10 calories

2 clean & jerks 135/95  115/75  95/65
10 cals

3 burpee box jumps 24/20"
2 clean & jerks
10 cals

4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals

5 bar muscle ups
4 deadlifts 
3 burpee box jumps
2 clean & jerks
10 cals

6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat

11.10.2023

Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%

WOD
"Dead Walking 6"
6 rounds for time
9 deadlifts 225/155  185/125  155/105
100 feet farmer carry heavy (25 feet= 1 rep)

11.08.2023

Strength
Deadlifts
8 reps @68%
6 reps@ 75%
4 reps@ 84%
2 reps @88-90%

WOD
"Pulled Over"
18:00 EMOM
min 1- 15/12 cals row
min 2- 8 burpee box jump overs  24/20"
min 3- 2 rope climbs

10.27.2023

 Strength
A. Deadlifts 
10 reps @ 55%
8 reps @ 65%
6 reps @ 70-75%
4 reps @ 78-82%
2 reps @ 85-88%

B. between sets of deadlifts, complete 20 feet of standing hand over hand sled pull

WOD
"Barbell Love"
4 sets of 
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85   95/65  75/55

10.26.2023

Strength
3 sets
A. Barbell bench press x 8 reps RPE 7-8/10
B. T-bar row x 10 reps @ 2X11  RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o
 


WOD
"Material World"
13:00 AMRAP
10 single DB box step ups  50/35  35/20   24/20"
8 burpee over bar
6 deadlifts  225/155  185/125  155/105

10.11.2023

Strength
Deadlifts 
10 reps @ 50-55%
8 reps @ 60%
6 reps @ 70%
4 reps @ 75-80%
2 reps @ 85%
 

WOD
20:00 EMOM
"Wake Up in Beastmode"
min 1- 12 dual DB walking lunges 50/35  35/20
min 2- 50 DUs
min 3- max BMU or C2B or pull ups
min 4- rest
*record gymnastics reps*

10.06.2023 Hero WOD "The Seven"

WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
 

Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.