Dec 17, 2016
Sunday, 12/18/16
Hero WOD Sunday
WARMUP-- 100' crab walk 5 min squat sit
SKILL-- Strict muscle up
METCON-- “Luce” 3 RFT Run, 1000m 10 Muscle Ups 100 Air Squats
Rx: Wear 20# weight vest
COOL DOWN-- Shoulder stretch
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Sunday, 12/18/16
Hero WOD Sunday
WARMUP-- 100' crab walk 5 min squat sit
SKILL-- Strict muscle up
METCON-- “Luce” 3 RFT Run, 1000m 10 Muscle Ups 100 Air Squats
Rx: Wear 20# weight vest
COOL DOWN-- Shoulder stretch
Sunday, 12/11/16
Hero WOD Sunday
WARMUP-- Tabata: Hollow rocks Superman rocks Plank
METCON-- “Forrest” 3 RFT 20 L-sit pullups 30 toes to bar 40 burpees 800m run
COOL DOWN-- Forward fold
Sunday, 11/20/16
Hero WOD Sunday
WARMUP-- Tabata: Mountain climbers Pushups Wall ball shots HS taps
METCON-- “Daniel” For time: 50 Pull-ups Run, 400 m 21 Thrusters, 95/65 lbs Run, 800 m 21 Thrusters, 95/65 lbs Run, 400 m 50 Pull-ups
COOL DOWN-- Cat cow, 2 min Split stretch, 3 min
Sunday, 11/13/16
Hero WOD Sunday
WARMUP-- 1 mile group run
METCON-- ”Brenton” 5 RFT Bear Crawl, 100 ft Standing Broad Jump, 100 ft (Do 3 burpees every 5 broad jumps)
COOL DOWN-- Seal pose
Sunday, 10/30/16
Hero WOD Sunday
WARMUP-- 2 min couch sitter per side 2 RDS 1 min. lat pulldowns 1 min. barbell good mornings
METCON-- “Willy” 3 RFT 800m run 5 front squats, 225/155 (from floor) 200m run 11 C2B pullups 400m run 12 KB swings, 2/1.5 pood
COOL DOWN-- Frog stretch
Sunday, 10/23/16
Hero WOD Sunday
WARMUP-- 100' frakenstein walks (tin soldiers) 100' lunges, hands behind head 100' inchworm with pushup
SKILL-- Kipping pullup
METCON-- “Bell” 3 RFT 21 Deadlifts, 185/135 lbs 15 Pull-ups 9 Front Squats, 185/135 lbs
COOL DOWN-- 800m run
Sunday, 10/9/16
Hero WOD Sunday
WARMUP-- 3 RDS 1 minute couch sitter each leg 10 walking lunge with thoracic twist Row 200m
1 min rest between rounds
METCON-- “Holbrook” 10 RFT 5 Thrusters, 115/75 lbs 10 Pull-ups 100 m sprint
COOL DOWN-- 2 min ostrich walk with 5 sec pause at each step 1 min each side thread the needle stretch
Sunday, 10/2/16
Hero WOD Sunday
WARMUP-- Dynamic stretching
SKILL-- Rope climb
METCON-- ”Cameron” For time: 50 Walking Lunges 25 Chest-to-bar Pull-ups 50 Box Jumps, 24/20 in 25 Triple Unders 50 Hip Extensions 25 Ring Dips 50 Knees To Elbows 25 Wall Ball (2 For 1)s, 20/14 lbs 50 Sit-up (standard)s 5 Rope Climbs, 15 ft
(35 min cap)
COOL DOWN-- Stretching