7 Front squat 125/85
Front rack lunge
14 Box jump 24/20
Front rack lunge
14 Deadlift 125/85
Run 250m
September 19, 2014
35min AMGAP/Parnter WOD
Angie
100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Barbara
20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
Diane 21/15/9
Deadlift 225 lbs Handstand push-ups
Elizabeth
Clean 135 lbs Ring Dips
Fran
Thruster 95 lbs/65lbs Pull-ups
Grace
Clean and Jerk 135/95 lbs
Helen
400 meter run/21 Kettlebell swing (35)/12 Pull-ups
Isabel
Snatch 135 lbs
Jackie
1000m row/50 thurster 45lbs/30 pull-ups
Nancy
400 meter run/15 Overhead squat 95 lbs
Karen
150 Wall-ball shots
Annie
50/40/30/20/10
Double unders/sit-ups
Amanda
9/7/5 Muscle-ups/Snatches 135/95
September 18, 2014
Run 600m
10 Bear complet 115/75
Run 250m
2 Rounds
10 Ring dips (adv rings at muscle up height)
10 Burpees
Run 100m
Then
10 Bear Complex 115/75
Run 250m
2 Rounds
10 HSPU
10 Burpees
Run 100m
Then
10 Bear complex 115/75
Run 600m
Block Strength
At 85% effort:
Row 1000 Meters (2 sets)
Try to perform this at a moderate intensity, but avoid holding on to the sides of the pool if possible.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
September 17, 2014
3min/6min/Complete
20 Wall ball shots
20 Toes 2 bar
20 Box jump overs 30/24
20 KB swings 70/44
20 Sit-ups
20 SDLHP 70/44
200m farmers carry
R1 3min/rest 2min/R2 6min/rest 3min/R3 complete wod for time
Block Strength
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%
Choose load based on feel.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
Endurance: Row 2k
September 16, 2014
12 Rounds
3 Deadlift 195/125
2 Hang clean 195/125
1 Front squat 195/125
Skill: Strict press 2/2/2/1/1/1/1
Block Strength Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311 (Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0 (all sets must exceed loads used on August 19, 2014) Rest 90 seconds
Four sets of: Bulgarian Split Squats x 7-9 reps each leg @ 3011 Rest 45 seconds between legs, and 90 seconds after the second leg.
Endurence: 4 rounds 400m sled drag (body weight) rest 2min between rounds
September 15, 2014
5/4/3/2/1
Thruster 135/95
Shuttle run (1 run after every set)
-Rest 1min-
5/4/3/2/1
Power clean 135/95
C2B Pull-up (adv bar muscle-ups)
-Rest 1min-
5/4/3/2/1
Push jerk 135/95
Shuttle run (1 run after every set)
Skill: Front squat (pause in the bottom) 2/2/2/2/2/2
Block Strength
Six sets of:
Drop Snatch x 1 rep
Rest as needed
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
Build over the course of the six sets to something heavy for a triple.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Endurance: Run 1mile rest 3min (3 rounds)
September 12, 2014
3 Rounds 60sec on/30sec rest
DB burpee box step overs (20)
Hang clean 125/85
Toes 2 bar
KB SDLHP 70/53
Push press 125/85
-Rest 2min between rounds-
Block Strength
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Endurance: Run 2 miles
Spicy Basil Chicken
Spicy Basil Chicken
Serves 4 (serving size: 3/4 cup)
Ingredients:
- 2 teaspoons canola oil
- 1/4 cup minced shallots
- 3 garlic cloves, thinly sliced
- 6 (4-ounce) skinless, boneless chicken thighs, cut into 1-inch pieces
- 1 tablespoon fish sauce
- 2 teaspoons sugar
- 2 teaspoons lower-sodium soy sauce
- 1 1/4 teaspoons chile paste with garlic (such as sambal oelek)
- 1 teaspoon water
- 1/2 teaspoon cornstarch
- 1/8 teaspoon salt
- 1/3 cup sliced basil leaves
Preparation:
Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add shallots and garlic to pan; cook for 30 seconds or until fragrant. Add chicken to pan; cook 13 minutes or until chicken is done. Combine fish sauce and the next 6 ingredients (through salt) in a small bowl, stirring with a whisk. Add fish sauce mixture to pan, and cook for 1 minute or until mixture thickens, stirring to coat chicken. Remove from heat. Stir in basil.
Nutritional Information:
Amount per serving: Calories: 291, Fat: 15.2g, Protein: 31.3g, Carbohydrate: 5.6g, Sodium: 615mg
Adopted from: www.myrecipes.com
September 11, 2014
“Hammer”
5 rounds
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
*Rest 90 seconds between each round*
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Block Strength
Five sets for times of:
Row 500 meters
Rest 2 minutes
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
September 10, 2014
15 Hand stand push-ups
30 Push-ups (hr)
60 Sit-ups
120 Air squats
100ft Overhead walking lunge (45)
200m run w/plate (45)
Skill: Core Wod 50 hollow rocks/100 mtn climbers/50 supermans
Block Strength
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+
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