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11/30/2015

Strength:

5X10 Deadlift

 

WOD:

“Morrison”

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

50-40-30-20 and 10 rep rounds for time of:

  • Wall ball shots, 20 pound ball
  • Box jump, 24 inch box
  • Kettlebell swings, 1.5 pood

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11/29/2015

Strength:

5X5 Shoulder Press

 

WOD: 10 min cap

9-7-5

Bar muscle up (scale 1CTB+1pull up = 1 bar muscle up)

SqCL (75% of max effort squat clean)

 

rest 5 min

 

Tabata X 8 intervals, alternating

Hand-stand-hold

Hollow rock

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11/27/2015

Strength:

5X8 FSQ

 

WOD:

21-15-9

HCL & J (185/125)

T2B

Ball slams (30/20)

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11/26/2015

Strength:

5X2 Push Press

 

WOD:

Nancy” from 5-27-15

5 Rounds for time

15 OHS (95/65)

Run 400 m

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11/24/2015

Strength:

5 X 3 PJ

 

WOD:

Tabata :20/:10 X 8

FSQ (95/65)

Score: total reps

 

rest 5 min

Partner row

Each partner rows 5 rounds of 250 m

Must reset rower on the change

score total time

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11/23/2015

Strength:

5X10 Bench Press

 

WOD:

EMOM X 10

3 SN HAP

  • touch and go

 

rest 5 min

during this time reduce weight to 75% of max 3 rep SN

then:

7 min AMRAP

3 SN

6 bar over burpees

9 Russian KB swings (71/53) (53/35)

 

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11/22/2015

Strength:

5X5 OHS

 

WOD:

For 5 cycles:

AMRAP in 3 mins of:

5 Pull-ups

10 Push-ups

15 Wall Balls, 20/14 lbs

 

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

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11/20/2015

Strength:

5 X 8 Strict Press

 

WOD:

Haiti WOD 15.4

 

or

 

10 min AMRAP

5 pull ups

10 push ups

15 air squats

 

rest as needed
Accumulate 300 DUs or work on DUs for 5 min

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11/19/2015

Strength:

5X2 FSQ

 

WOD:

The workout for HaitiWOD 15.4

Event 4 (12 am, November 16th to 6 pm, November 22nd)

Event 4 has a 10:00 minute cap and two scored events. The first event will be for time. The last movement involves performing a one rep maximum.

All Athletes

1000 meter row

in the remaining time, the athlete will perform a one rep max ground-to-overhead

Row

  • Movement begins with the rowing handle in the cradle and athletes hands behind their head. The rowing screen may be set up for distance or to just row but no meters should be rowed before the timer starts. When time begins, the athlete may commence rowing. The movement ends when the athlete completes 100o meters. Record Time

Ground to Overhead

  • The movement will start with the athlete loading an empty bar to their desired starting weight. The execution of the movement will start with the bar on the ground and end with the bar locked out overhead and shoulders, hips, and knees all in line and under control as efficiently as possible for each rep.  This is typically performed as either a Power Snatch, Power Clean and Jerk or Power Clean and Push Press.
  • The athlete can take as many attempts as possible and weight can be added or removed as needed.

Scoring – There are two, separate, scoring events in this last workout. You will record your 1000 meter row time and your one rep max ground-to-overhead within the 10 minute time cap. If you redo this workout, you must record both scores again. So, for example, if you redo the workout and get a better time on your row but a lower ground-t0-overhead score, you must submit both of those scores together. You can not pick your best time/score on separate tries.

 

rest 5 min

 

During that time reduce your GTO max rep by 50%

then perform:

 

5 min AMRepAP:

9 DL

6 PCL & J

2 Muscles ups (2 CTB pull ups)

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11/18/2015

Strength:

5X12 Push Press

 

WOD:

OTM X 10 go to HAP

5 CL

 

rest 5 min

 

Partner Row

Accumulate max calories in 10 min

Partners split up rowing as needed.

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