Author: pwsadmin

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP. You must get 1 rep on each side to count it.

WOD: Two-Part WOD

Part 1: 15 Minute Time Cap

2K Row

Part 2: 15 Minute Time Cap

2 K Run

Stimulus/Focus: Push hard on both parts. Give yourself as much time to rest as possible in the 15 minute time domain. You will have two separate scores.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Snatch

5 x 5

Stimulus/Focus: Use 70% for all sets. Work bar cycling.

WOD: 20 Minute EMOM

Minute 1: Double Unders

Minute 2: Pull Ups

Minute 3: Wall Walks

Minute 4: Alternating Dumbbell Snatches (50/35)(35/20)

Stimulus/Focus: You set the pace. You can work the entire minute or choose a certain number of reps each minute. The only time to rest is the time you give yourself before moving onto the next movement. You will take on each movement five times. You will have one total rep count for the workout.

Cool Down: Tabata Twisted Cross

Warm up: Coach’s Choice

Strength/Skill: Deadlift

7 x 7 x 7 x 7 x 7 x 7 x 7

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (7 Minute Cap)

27 Deadlifts

21 Hang Power Cleans

15 Front Squats

9 Shoulder to Overhead

RX: (115/75)(75/55)

RX+: (185/125)(125/85)

Stimulus/Focus: This should be a sprint. Move as quickly as possible.

Cool Down: 3 Rounds

20 Bar Hops

20 Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)

A) AMRAP

20 Kettlebell Swings

10 Strict Push Ups

B) AMRAP

20 Slam Balls

10 Burpees

Stimulus/Focus: Just keep moving for four minutes. You’ll have two minutes to rest. You’ll have a separate rep count for each round.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Review the movements

WOD: Blake

4 Rounds For Time

100 ft Overhead Walking Lunges (45/35 lb plate)

30 Box Jumps (24/20 in)

20 Wall Balls Shots (20/14 lb, 10/9 ft)

10 Handstand Push-Ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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Female RX: 25# Plate

Masters RX: (25/15); step ups; (14/10); seated dumbbell presses (20/15)

Stimulus/Focus: Benchmark time! Have fun!

Cool Down: Tell a veteran thank you!

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Power Clean

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Strength Metcon: 10 Rounds for Reps

30 Seconds Max Effort Power Cleans (85%)

30 Seconds Rest

Stimulus/Focus: Just keep pulling. Focus on efficient singles with perfect set up. You will have one total rep count.

WOD: 6 RFT (12 Minute Cap)

30 Double Unders

15 Slam Balls (30/20)(20/15)

Stimulus/Focus: Aim to do all work unbroken, with minimal rest in between.

Cool Down: 3 Rounds

20 Russian Twists with Slam Ball

10 Lunges with Slam Ball Overhead

Warm up Coach’s Choice

Strength/Skill: Rope Climb

Spend 10 Minutes Working the Skill

WOD: 30 Minute AMRAP

500/450m Row

1 Rope Climb

1000/900m Bike Erg

1 Rope Climb

400 Meter Run

1 Rope Climb

25/20 Calorie Assault Bike

1 Rope Climb

Stimulus/Focus: Just go! Each cardio counts as 1 rep, as does each rope climb.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 2 x 2 x 1

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Out and Back For Time (15 Minute Time Cap)

25 Wall Balls (20/14)(14/10)

50 Box Jumps (24/20)(Masters may step up)

75 Kettlebell Swings (1.5/1)(1/25#)

50 Box Jumps (24/20)(Masters may step up)

25 Wall Balls (20/14)(14/10)

RX+: (30/20)(20/14); 30/24; (2/1.5)(1.5/1)

Stimulus/Focus: Don’t get lost on the way back in! Keep sets manageable to avoid failure. Find a steady pace.

Cool Down: 50 Partner Ab Mat Wall Ball Passes