WODs

September 5-10 (WODs of the Week)

Monday, September 5, 2016

“31 Heroes” WOD
Teams of 2, AMRAP 31:

P1:
8 Thrusters (155/105)
6 Rope Climbs, 15’ (12x from floor)
11 Box Jumps (30/24)

P2:
400m run w/ 40# sandbag, 40/30 med ball, 30/20 wall ball, or 45/25 plate

*One athlete works on the thrusters, ropes, and box jumps while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.

<< From: https://www.31heroes.org >>

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, this Hero WOD was created as a fundraiser to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

——

Tuesday, September 6, 2016

SWOD (20 min)
Deadlift
—Work up to a heavy double. Advanced athletes: use bands or chains.

WOD
4 Rounds for time:
400m Row
20 Assault AirBike Calories (25 AirDyne)
20 WB AbMat Sit Ups (30/20) Adv: GHD WB Sit Ups (14/10)
*Athletes may start on any movement. Follow the order.

Auxiliary SWOD (recommended)
5x3 Snatch Balance (building)
or
5x2 Pause OHS (pause for 2 sec at bottom, building)

——

Wednesday, September 7, 2016

SWOD (30 min)
Establish a 1 rep max Snatch
Then, establish a 1 rep max Clean and Jerk

WOD
EMOM 10:
Odd: 5 Front Squats for max load (heavy, from the rack)
Even: 10 HSPU - do as many as possible strict then kip. Scale: wall walk + 30 shoulder touches.

Auxiliary GWOD
4 rounds: 20 unbroken C2B pull ups + rest as little as possible between sets
(scale: 4 rounds of max effort C2B pull ups)

——
Thursday, September 8, 2016

SWOD
Establish a 1RM Back Squat

WOD
1 RFT:
30 KBS (70/53)
30 Burpees Over the Bar
30 Calorie Row

Auxiliary GWOD
Max set of unbroken Muscle ups (1 attempt)

——

Friday, September 9, 2016

Double Trouble athletes: REST today.
You may come in to do mobility and active recovery.

SWOD (20 min)
Build to a heavy complex: 1 Power Clean + 3 Front Squats + 1 Jerk

WOD
“LUKE”
AMRAP 5
4 Power Cleans (155/105)
24 Double Unders (48 singles)
10 Pull Ups

——

Saturday, September 10, 2016

“DOUBLE TROUBLE” Competition 9am-3pm
(no class)