WOD for 1Sept

Lunch time at the Fred. Invite your friends and change someone’s life. 


1. Conditioning 

2 rounds for time: 

100 Double Unders

40 toes to bar

20 Deadlifts (225/205#)


2. For max distance: 

Back racked barbell walking lunge.. 


Use the center terf with 135#/95#. Don’t drop the bar on the terf. Lunge for as many laps back and forth as you can on the terf. Have two “walking spotters” take the bar off your back when you tap out so that we don’t anger the MWR peeps and drop the bar away from the platforms. 


WOD for 31Aug

Monday! Gotta love it. 


Here’s the agenda today. I’ll be in for lunch. 


1. Conditioning


Row 500m

10 overhead squats (155/105#)

**try to grab the lifting platforms near the three rowers on the first floor of Frederick. Also, make sure that whatever weight you pick for this workout allows you to achieve solid depth AND stay on your heels. Joe- knees out!!


–rest 5 minutes–


2.  Set a clock for 10 minutes and work up to a heavy single Power Clean. 

WOD for 28Aug

For our lunch time session:

1. Power Clean + Squat Clean + Split Jerk = 1 rep. Hit 5 to 6 sets at moderately heavy loads (not maxing out). Don’t spend more than 10-12 minutes on this. Seriously, use the clock. 

2. Optional – Back Squat 20RM:  Take your heaviest successful set from Monday and add a small amount of weight (i.e. 5#). 


3. Not optional – 

EMOM x20 minutes 

Minute one: 13 Barbell bent over rows (you pick the load)

Minute two: 14 Toes to Bar

Minute three: 15 Russian kettle bell swings (i.e. The bell stops at eye level) – as heavy as possible 

Minute four: 16 alternating one-legged squats (scaling options here: http://m.youtube.com/watch?v=WXY88XPl8qo


WOD for 2Aug

Since we all missed out on the Push Press workout portion yesterday, you will notice that it is back today so we can get it done.

1. Push press 3RM then 4×3 at 90%

2. AMRAP in 10 minutes 

10 shoulder to overhead (155/105#)

30 air squats 

20 Push ups

15 box jumps (24/20″)


WOD for 25Aug

Feel free to make up yesterday’s workout if you’re feeling spicy. Otherwise, have fun with this:

1. Push Press – Work up to a 3RM (add 2.5#-5# to last 3RM) then 4×3 at 90% of 3RM. 

2. Rowing


Odd: 200m

Even: Rest

The goal is to have every round be within 1 second of each other.

WOD for 24Aug

This brightened my day yesterday. Dave Grohl and the Foo Fighters “Rick Rolled” a Westboro Baptist Church picket line. If you haven’t heard of Westboro Baptist Church, they are exactly the opposite of what the earliest followers of Jesus had in mind when they began calling themselves the “Ekklesia” (Greek for “Church”) = the called out ones. Anyway, Foo Fighters win!

Enjoy:  https://youtu.be/xGAS0dtsPkA 
Looking forward to an epic lunch time session. I will be there at 11:30. 
1. Back squat – 20RM (shoot for roughly 60% of your 1RM). 

2. With a running clock:

At the 0:00, begin: 


21-15-9 of:

Power Cleans, 135/95

Ring Dips


At the 10:00

12-9-6 of:

Hang Squat Cleans, 155/105

Strict Ring dips


At the 20:00

9-6-3 of:

Squat Cleans, 185/125#

Muscle ups