Friday, 03 July 2020

Conditioning:

AMRAP in 8min of:

15 Wall ball shots (20/14) @ (10/9)

10 Pull-ups

5 Handstand push-ups

100m Run

Strength:

Clean & Jerk

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

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Wednesday, 01 July 2020

General warm-up:

2 rounds of:

Run 400m

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

Bike 2:00

7 Wall-Ball Shots

7 Toes-2-bar

 

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(7:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Warm-up template:

7 Hang power cleans(45/33)

5 Power cleans (75/53)

3 Squat cleans (95/63)

2 Squat cleans (115/73)

3 Deadlifts (125/83)

2 Squat clean (125/83)

2 Deadlifts (135/93)

2 Squat clean (135/93)

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

Monday, 29 June 2020

General Warm-up:

2 rounds* of:

Bike 1:00

6 Spiders

6 Push-ups

Row 1:00

8 Sit-ups

8 Squats

Ski 1:00

6 Ring rows

6 SP w/T’s

Run 200m

*On round 2, increase the intensity of the bike, row, ski, and run.

 

Specific Warm-up:

5 Front squats (45/33)

5 HPC

5 Thrusters

4 Front squats (95/63)

4 HPC

4 Thrusters

3 Front squats (135/93)

3 HPC

3 Thrusters

 

 Strength & Conditioning:

21-15-9 rep rounds of:

Front squats (135/93)

Push-ups

…then…

15-9-6 rep rounds of:

Hang power cleans (135/93)

Box jumps (30/24″)

…then…

9-6-3 rep rounds of:

Thrusters (135/93)

Bar-facing burpees

 

For time

 

 

Post results and experiences to comments

Saturday, 27 June 2020

 

Conditioning:

Partner WOD:

Buy in: 100 cal bike for time

(8 min cap, if finished before 8 min, rest)

 

At 8 min mark begin 20 min AMRAP of:

400m run

20 Overhead squats (95/63)

20 Box jumps (20”)

20 Handstand push-ups

For score

 

Then…

Cash Out: 100 bar over burpees for time

 

 

Post results and experiences to comments

Friday, 26 June 2020

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Snatch

Start at 25-30% 1RM snatch

 

Post max successful load

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

200m Run

40-ft DB Overhead walking lunges – right arm (50/35)

20 GHD sit-ups

40-ft DB Overhead walking lunges – left arm (50/35)

 

For score*

*Run is worth 8 pts, 1 for each 25m. Every 5-ft of lunges is worth 1 pt.

One round is worth 36 pts

 

 

Post results and experiences to comments

Wednesday, 24 June 2020

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

7 Hang snatch (45/33)

7 Thruster

7 Sumo DL high pull

5 Snatch (75/53)

5 Thruster

5 Sumo DL high pull

3 Snatch (95/63)

3 Thruster

3 Sumo DL high pull

 

Conditioning:

1000m Row

30 Ring dips

30 Sumo deadlift high-pull*

30 Handstand push-ups

30 Snatches*

30 Alternating pistols

30 Pull-ups

30 Thruster*

30 Burpees-over-bar

1000m Row

 

For time

*all lifts are same load (95/63)

 

 

Post results and experiences to comments

Tuesday, 23 June 2020

Endurance:

Assault bike 4200m

Rest 3:00

Assault bike 2100m

Rest 2:00

Assault bike 1000m

Rest 1:00

Assault bike 600m

 

For time

Compare to Tuesday, 25 June 2019

 

Strength/Skill:

Every minute on the minute, for 7:00, perform:

1 Strict pull-up, adding 1 pull-up each minute*

 

For total reps

*1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.

 

rest 3:00, then…

Every minute on the minute, for 7:00, perform:

3 Sit-up, adding 3 sit-ups each minute*

 

 

Post results and experiences to comments

Saturday, 20 June 2020

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)(80/53)*

 

Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)

 

For time

Compare to Monday, 07 October 2019

*Each athlete uses only one bar. Increase load as needed.

 

 

Post results and experiences to comments

Friday, 19 July 2020

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

5 Handstand push-ups

10 Wall-ball cleans (20/14)

15 Abmat sit-ups

200m Run

 

For score

 

Strength:

Snatch

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

Post results and experiences to comments

Wednesday, 17 June 2020

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Specific Warm-up:

2 rounds of Burgener Warm-up

8 Squat cleans (45/33)

6 @ (75/53)

4 @ (95/63)

 

Conditioning:

MPCF Board WOD

“Badger”

30 Squat cleans (95/63)

30 Pull-ups

800m Run

 

3 rounds for time

 

 

Post results and experiences to comments

Monday, 15 June 2020

Conditioning:

21-15-9 rep rounds of:

Deadlifts (225/153)

Bar-facing burpees

Handstand push-ups

Rest 5:00, then…

3 rounds of:

5 Strict pull-ups

7 Clean & Jerks (135/93)

Rest 5:00, then…

400m Run

40/30 Calories biked

 

For time

 

 

Post results and experiences to comments

Saturday, 13 June 2020

Old school pic from May 2017!

Conditioning:

Partner WOD

7-minutes max calories rowed

Rest 2:00

7-minute AMRAP of:

3 Pull-ups

6 Push-ups

9 Squats

Rest 2:00

9 Deadlifts (155/103)*

6 Hang power cleans

3 Shoulder-2-Overhead

Rest 2:00

4 rounds for time of:

Run 300m

While one partner runs, the other performs max rep Overhead squats (115/73).

 

For scores and time

*Use the same load for each exercise.

 

 

Post results and experiences to comments

Friday, 12 June 2020

Choose a MP Board WOD

“JT”

21-15-9 rep rounds of:

Handstand Push-Ups

Ring Dips

Push-ups

 

For Time

Compare to Feb 8 2012

 

OR

 

“Running Burpees”

Run 200m

40 Burpees

Run 400m

30 Burpees

Run 600m

20 Burpees

Run 800m

10 Burpees

 

For Time

Compare to Tuesday, 20 May 2014

 

 

Post results and experiences to comments

Wednesday, 10 June 2020

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Specific warm-up:

2 rounds of Burgener warm-up

7 Clean & Jerk (45/33)

5 Clean & Jerk (95/63)

3 Clean & Jerk (135/93)

2 Clean & Jerk (165/113)

1 Clean & Jerk (185/123)

 

Strength and Conditioning:

5 rounds of:

1 Clean & Jerk (185/123)

3 L-sit pull-ups

5 Ring dips

Rest 3:00

50 Burpee box overs (24/20″)

Rest 3:00

3 rounds of:

50 Double unders

15 Hang squat snatch (95/63)

 

For time

(30:00 cap)

 

 

Post results and experiences to comments