Monday 28 September 2020 – 0600 and 1700 Virtual Classes

Hi guys! Click here for your link to the 0600 virtual class, and here for the 1700 virtual class. Below are your WOD options:

Warm-Up
3 rounds, not for time, of:
1min jogging, biking, or rowing (increase pace each round)
1x Burgener warm-up with empty barbell, 45/35#

RX
3 rounds, for time, of:
400m run
30 thrusters, 45/35#

Compare to 11.13.2018.

Scaled
3 rounds, for time, of:
2min jog
15 thrusters, 45/35#

Limited Equipment
3 rounds, for time, of:
400m run
15 DB thrusters, 50/35#

At Home
3 rounds, for time, of:
400m run
50 air squats

Additional Work 
Part 1:  Overhead carry 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Part 2:  15 wall walks for quality

Part 3:  240sec handstand hold (accumulated)

Part 4:  40L pistols, 40R pistols (for quality)

Saturday 26 September 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of running, biking, or rowing (increase pace each round)
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R-arm – you choose load
2 Turkish get-ups, L-arm – you choose load
5-7 shoulder press, empty barbell
5-7 ring rows or pull-ups

*Ensure you are fully warmed-up before beginning the workout.

RX:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Shoulder Press, pick load
Strict Pull-Up

Scaled:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Shoulder Press, pick load
Ring Row

Limited Equipment:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Dumbbell Shoulder Press, pick load
Strict Pull-Up

At Home:
Option A – 50 Handstand Push-Ups for time (strict if possible)
Option B – 150 Hand Release Push-Ups for time

Additional Work:
Part 1 – Sprint: 5 x 50 m
Part 2 – Option A:  Handstand Descent Practice (for quality)
Part 2 – Option B:  Sotts Press: 8-8-8-8

Friday 25 September 2020 – 0630 Virtual Class

Hi guys! Click here for your link to the 0630 virtual class. Below are your WOD options:

Warm-Up:
2 rounds, not for time, of:
2 mins of rowing, biking, or jogging
10 hip & back extensions
5 inch worm push-ups
1 x Burgener warm-up with empty barbell, 45/35 lbs

RX:  “THE CHIEF”

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-Ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Scaled:
For 5 cycles:
AMRAP in 3 mins of:
2 Power Cleans, 95/65 lbs
4 Knee Push-Ups
6 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Limited Equipment:
For 5 cycles:
AMRAP in 3 mins of:
3 Dumbbell Power Cleans, 50/35 lbs
6 Push-Ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

At Home:
For 5 cycles:
AMRAP in 3 mins of:
3 Glute Bridges
6 Push-Ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Additional Work:
Part 1 – Dumbbell Box Step-Up: 1 x 40
Part 2 – Option A: Landmine Twist: 12-12-12
Part 2 – Option B: Candlestick Conditioning, 10 mins for quality

Wednesday 23 September 2020 – NO Virtual Class

Hi guys! Our 1700 virtual class was canceled for today.  Below are your WOD options:

Warm-Up:
4 rounds, not for time, of:
1 min of jogging, biking, or rowing
8 air squats
6 sit-ups
4 inch worm push-ups
4 hip & back extensions

After completing the entire 4 rounds of the warm-up do 1 x Burgener warm-up with empty barbell, 45/35 lbs

RX:
AMRAP 15:
12 Russian Kettlebell Swings, 53/35 lbs
9 Burpees
6 V-ups

Scaled:
AMRAP 12:
12 Russian Kettlebell Swings, 35/25 lbs
6 Burpees
6 AbMat Sit-ups

Limited Equipment:
AMRAP 12:
12 Russian Dumbbell Swings, 50/35 lbs
9 Burpees
6 V-ups

At Home:
7 rounds for time of:
14 Burpees
7 V-ups

Additional Work:
Hand Release Push-ups: 1 x 75
Farmers Carry: 1-1-1