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[-] WOD 081830

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Today will be an “active recovery” day/conditioning day and by the looks of the forecast a beautiful day for it.  Be sure to grab your running shoes and headphones if you have them.

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
3 sets:
3x400m
*Rest 1:00 b/t reps
*Rest 3:00 b/t sets

3 sets:
3x100m
*Rest 1:00 b/t reps
*Rest 3:00 b/t sets

The goal is to maintain the same pace (hard effort pace -not redline pace) throughout the 400s. And the same (hard effort pace- not redline pace) throughout the 100s.

 

[-] WOD 081824

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Weightlifting

Weighted Pull-ups (5×4 Climbing in weight)
After each set complete 10 dips.

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

M 16-39: 185-205-225-245 lb.
M 40-44: 185-205-225-245 lb.
M 45-49: 145-165-185-205 lb.
F 16-39: 135-145-155-165 lb.
F 40-44: 135-145-155-165 lb.
F 45-49: 115-125-135-145 lb.

 

[-] WOD 081823

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Metcon (Pulse Zone Yellow / Red)

A: Metcon (Time)
Strict Handstand Push-ups
19 Repetitions
Rest 1 Minute
16 Repetitions
Rest 1 Minute
13 Repetitions
Rest 1 Minute
10 Repetitions

Don’t have strict HSPU then go to a dumbbell press that is heavy enough that it would take you 2-3 sets to achieve the reps in each round.  Reps can also be scaled if still working on strict hspu.
B: Metcon (Time)
4 rounds:
300-m run
4-3-2-1 rope climbs
30 Yard Sled Pull (4×45/3×45)

 

[-] WOD 081817

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Happy Friday everyone!  Today we will be tackling a hero workout and they are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think of yourself.  Instead, think about the Hero that has given his all for our freedom.  To learn more about Ralph you can click the link at the bottom.

Metcon (Pulse Zone Yellow / Red)

Ralph (Time)
4 Rounds for time of:
8 Deadlifts, 250#
16 Burpees
3 Rope Climbs, 15′
600m Run

In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here

 

[-] WOD 081815

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Metcon (Pulse Zone Yellow / Red)

3 rds for time

Round 1
20/15 Cal. Row
20 Yard Sled Push
20 DB Snatch (50/35)
20 Yard Sled Push

Round 2
20/15 Cal. Assault Bike
20 Yard Sled Pull
20 DB Snatch (50/35)
20 Yard Sled Pull

Round 3
20/15 Cal. Row
20 Yard Sled Push
20 DB Snatch (50/35)
20 Yard Sled Pull