February 9, 2014
1) 8 minute EMOM
Hang Clean + Split Jerk @ 65% + bastard
2) Front Squat + Back Squat
4 +4 @ 50% of 1RM (refer to 5DEC13)
3) 5 minute AMRAP
3 Shoulder to Overhead (95/65)
6 Deadlifts
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Today's WOD
Your workout of the day!
February 7, 2014
Team Event #6 2013 Regionals (refer to 2NOV13)
Teams of 2
For Time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead (160/100lbs) while partner holds barbell in front rack
Then, both partners lunge 100’ with a 45/25lb plate overhead (first athlete first, then second athlete, both can be moving)
Time cap: 15 minutes
Full Notes
For this event, the athletes will begin on the starting mat. At the call of “3-2-1 … Go!” the team moves forward and the first athlete performs 50 double-unders. Once the first athlete finishes, the second athlete performs 50 double-unders. They will then move under the wall and kick into handstands. One member will perform handstand push-ups while the other holds in a handstand. Reps will only count if both partners are inverted and on the wall. When either member releases their inverted position, they must switch who is the working member, and at least one rep must be completed before switching back to the other working member. At any time, in order to switch the working member, both athletes must come off the wall.
Once a total of 50 handstand push-ups are completed, the team will move to the pull-up bar to perform toes-to-bar. For toes-to-bar, the working athlete will perform repetitions on the low bar while the other hangs, with feet off of the ground, from the high bar. For toes-to-bar repetitions to count the partner must be hanging from the other bar. When either member drops from the bar, they must switch positions and the other athlete becomes the working member. Likewise, if they wish to change the working athlete, they must come off the bar and switch positions.
Once 50 toes-to-bar are accumulated, they move on to the axles and perform shoulder-to-overhead. For shoulder-to-overhead reps to count, the opposite partner must be holding their axle in the front rack position. Both athletes must take the axles to a hang position (or to the floor) before re-racking the axles and allowing the opposite member to perform shoulder-to-overhead repetitions.
After the 50 reps are accumulated, the athletes will move to the starting line with the male in front. They each independently lunge 90 feet with the axle in the front rack position. They may both be moving at the same time, but the second athlete may not pass the first athlete. When each crosses the designated line and comes to a full standing position, the athlete will drop the axle and go to the finish mat. When the second athlete reaches the finish mat, the workout is complete.
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February 6, 2014
1a) Back Squat
5 x 5 @ 70%
1b) UB KB Swings
5 x 7, select a heavier kettlebell each time
2) 12min AMRAP
refer to 11JUL14
5 C2B Pull-ups
10 HR Push-ups
15 Goblet Squats (53/35)
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February 5, 2014
If you have real dice, bring them in! It’ll beat using the iPad.
“Dicey”
Roll the dice and complete the movement that matches the total number.
This will be completed with a 45-minute running clock.
2 – Wall climbs
3 – HSPU
4 – Pistols (2 each leg, alternate)
5 – Burpees
6 – Hand-release push-ups
7 – Broad jumps over platform
8 – Walking lunges
9 – Wall balls (20/14)
10 – 400m row
11 – Sit-ups
12 – Jumping squats
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February 4, 2014
Watch this:
1) Every 45 seconds for 9 minutes:
Hang Snatch + 1 Overhead Squat @ 70% 1 RM Snatch
2) “DG”
10 minute AMRAP
8 Toes to bar
8 KB Thrusters (35×2/26×2)
12 Walking Lunge Steps w/ KBs in front rack
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
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February 3, 2014
Have you registered yet?
1a) Strict Deficit HSPU 6″/4″
4 x ME
1b) GHD Weighted Situps
4 x 10
2) For Time: (11 minute time cap; scale accordingly)
15 Thrusters (135/95)
21 SDHPs (135/95)
12 Thrusters (135/95)
15 SDHPs (135/95)
9 Thrusters (135/95)
9 SDHPs (135/95)
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February 2, 2014
Paleo Challengers:
Make sure to submit last week’s scores ASAP on the Paleo Portal, now located under the Resources tab. Points are due no later than noon Monday.
1) Back Squat
Establish 5 RM
2) 3 rounds for time:
25 Burpees
21 Kettlebell Swings (53/35)
12 Pull-ups
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January 31, 2014
Thank you Pat, the #BeastRiver stickers are awesome!
1) For time:
10 burpees
Rest 1:1
20 burpees
Rest 1:1
10 burpees
2) For time: (20 minute time cap)
10 Ring Push-ups
30 Deadlifts (155/115)
200′ Shuttle Sprint
15 Ring Push-ups
25 Deadlifts (155/115)
200′ Shuttle Sprint
20 Ring Push-ups
20 Deadlifts (155/115)
200′ Shuttle Sprint
25 Ring Push-ups
15 Deadlifts (155/115)
200′ Shuttle Sprint
30 Ring Push-ups
10 Deadlifts (155/115)
200′ Shuttle Sprint
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January 30, 2014
The Paleo Challenge Benchmark WODs are here!
We will retest these in four weeks. Whether you’re participating in the challenge or not, this is a great opportunity to gauge improvement.
1) Paleo Challenge Benchmark #1
1xME pull-ups
*You have one shot on the pull-up bar to do as many pull-ups as you can before letting go. You may use a band; you will use the same band at the end of the challenge. You must get your chin over the bar.
2) Paleo Challenge Benchmark #2
90s AMRAP (as many REPS as possible) bodyweight back squats
*You will load the bar so it totals your bodyweight. You will have one shot to do as many back squats as you can before failure. You can pause at the top for NO longer than 4 seconds. If you can’t use bodyweight, use 3/4 bodyweight or 1/2 bodyweight; nothing in between. For example, 100# athlete would use 100#, 75# or 50#, but NOT 80# for the back squat.
3) Paleo Challenge Benchmark #3
12min AMRAP
15 clean and jerks, 135/95
10 bastards
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January 29, 2014
1) 6 minutes to:
Row 500m
AMRAP in remaining time of double-unders
(Score is number of double-unders)
Rest as need, then:
2) 12min AMRAP
20 ring dips
20 burpee box jumps
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