3-30-15

3-30-15
Practice Day / Make up day for 15.5

15.5 (Time)
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Scaled weights: 65/45lb.

OR
1: Front Squat (4x5)
Every 3rd Minute
5 Front Squats @ BB
5 Front Squats @ 30%
5 Front Squats @ 50%
5 Front Squats @ 70%
then;

2: Front Squat (5x5)
Every 3rd Minute
5x5 Front Squat
Climbing across sets, starting @ 80%
or
Steady weight across all sets @ 80%+
**indicate climbing weight or steady weight across and weights used

3-20-15

15.4! 3-20-15

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

3-19-15

3-19-15
Movement Prep Day - Practice Day
Full Body Prep - 30 min #1 (AMRAP - Rounds and Reps)
30 Min AMRAP
30 Sec Goblet Squat Hold with KB
10 Mobility Ring Rows
Pull up Hang w/close and/or supinated grip (no more than 1 minute)
10 Primal Pull Throughs w/Push up
10 Single Leg KB RDL (same weight used for goblet)

3-18-15

3-18-15

Practice Day

A: Metcon (Weight)
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 2 reps
If you increase in weight, be sure to write all weights used, for which set and how many reps

B: Metcon (AMRAP - Rounds and Reps)
15 MIN AMRAP
30 Weighted DB Box Step-Overs @ 20"
30 Kettlebell Swings (Alt American and Russian) @ 24/16
30 DB Push Press @ 35/25#

C: Metcon (No measure)

Arm pit smash with Racked barbel and/or Lax ball on ground

3-17-15

3-17-15
Practice Day

A: Metcon (Weight)
Every 2 minutes, for 16 minutes (4 sets of each):
Even – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Odd – Bench Press x 8 reps @ 75%
**write pull ups scaling in notes and weight of Bench

B: Metcon (Time)
Row 1000 Meters
20 Strict Handstand Push-Ups (scale on box or feet on ground
30 Ring Dips (scale - on box)
40 Push-Ups
**Scaling in notes

3-16-15

3-16-15
Redo 15.3 or Practice Day

A: Metcon (Weight)
Jerk Footwork Drill
Build up to 75% 1RM Clean across sets
5x10
Use weightlifting shoes if you have them
Record final set weight as score and each set weight in notes
http://www.allthingsgym.com/split-without-jerk-footwork-drill/

B: 15.3 (AMRAP - Reps)
Rx:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scale:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Redo WOD for a score, or work on a component: DU, MU, WB for 14 minutes

OR: Metcon (No Measure)
EMOM x 14
3 Burpee Broad Jumps
50m Run
(outside)

3-7-15

3-7-15

Partner WOD- Equip set up at on end of gym.

Partners switch off accomplishing reps, each time a partner breaks form or rests:

Shuttle Run down and back the length of gym, tag partner and they go until the same.  Once rep scheme for movement has been completed, partners run together then move on to next movement-

100 Box Jumps @ 20"

80 AKBS @ 16/12kg

100 Push Ups 

60 Hollow Rocks

100 DU (300 singles)

40 Cal Row (20 each)

100 second Handstand hold 

20 HSPU

5:00a Cancelled on 3-6-15

As you may know, Berkeley County is closed tomorrow, Friday. Due to weather and road conditions, the 5a class is cancelled as well. We understand many of you will want to complete 15.2 tomorrow and we will have open gym and points throughout the day. Please check back here.

3-6-15

3/6/15
Event Day for All

Workout 15.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

Scaled:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern

Weather Closure/Modified Schedule 3-5-15

Schools have been cancelled which means depending on the weather, we may be closed for the rest of the day or running on a modified schedule.  Please check back here.
Today's WOD post includes simple ways to adapt the WOD for home.  If you plan on working out tomorrow, and especially if you are taking part in the open, please be sure to get a low-impact, full body prep WOD in today.  Shoveling does not count.

3-5-15

3/5/2015
Prep for 15.2
Practice Day

A: Metcon (AMRAP - Rounds and Reps)
AMRAP 30 Minutes
30 Second Mod-Hard Air Dyne
10 Lateral Lunge
5-10 Primal Pull Throughs w/ Push up
30 p/side (10 ea/mvmt) Triplanar Hip Extension
20 Crab Walk rocks
5-10 sec Pull Up Bar Hang

http://youtu.be/q7xHVKvlTBs

3-4-15

3/4/15
Practice Day

A: Metcon (Weight)
EMOM x 20
1 Full Snatch from Technique Trays
-Bar @ above knee
-Weight 70% 1RM for first 0-4 minutes
-75% 5-10 minutes
-80% 11-15 minutes
85% 16-20 minutes

B: Metcon (AMRAP - Rounds and Reps)
6 min AMRAP
6 Snatches @ 95/65
10 Hollow Rocks

C: Metcon (No Measure)
Chest Opener with lax ball and vertical rig

Movement in exercise helps relieve stress by producing a relaxation response which serves as a position distraction.

3-3-15

MARLANA'S BABY WOD
Practice Day

Marlana has been working as that baby has grown and we want to workout in tribute to her

1: Metcon (AMRAP - Reps)
10 rounds of Rowling:
Each round- row with a slam ball/WB on lap and try to land exactly on 100
*you have to do "back lunge/plank/burpee pushup with a lunge" as the difference
*you cannot re-pull once you pass 90 meters

2: Metcon (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
5 Weighted pull-ups, 20 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 25# plate or DB at chest
*scaled-weighted ring rows with db between thighs