Announcements

A. 10:00 EMOM
1 Turkish Get-up / Side

B.In 10:00 work to a heavy
OVHD Squat w/ :02 pause in the bottom

C. 18:00 EMOM
Min 1 – 1 Deficit DL @ 65-75%
Min 2 – 2 Weighted Ring Dips (or progression)
*all sets across % or progression

D.10:00 EMOM
Min 1- 5 GH Raises
Min 2- 5 Strict Hanging Straight Leg Raise

Optional ‘Cash Out’:
4:00 AMRAP
8 db thrusters
8 burpees

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson

Hero WOD

“Wittman“

7 rounds
15 kettlebell swing @ 24K / 16K / 12K
15 power cleans @ 95 lb / 65 lb / 45 lb
15 box jump 24”/20”/12”

Scaling Guide:
– 19 – 26 min, about 3 min per round.
– Scale Up: 115/75lb power cleans

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman

Skill Practice Warm Up:
5 rounds
30s of hollow rocks, 30 seconds rest

A. 21:00 EMOM
Min 1 – 2 Squat Snatch (or Power Snatch + OHS)
Min 2 – 40′ farmer carry (use dumbbells, kettlebells, or barbells if needed)
Min 3 – Rest
*Build up each set
*Snatch Weight Recorded

B. For Time
18 – 14 – 10 Jumping Chest-to-bar pull-ups
9 – 7 – 5 Hang power snatch + OHS or Squat snatch @ 95 / 65 / 35
*Time recorded

Scaling Guide:
– 5 – 8 minutes.
– Scale Up:
Amanda
9-7-5
Muscle-up
Squat Snatch @ 135/ 95

Optional ‘Cash Out’:
3 Rounds
4 Turkish get ups,
15 Russian kb swings

THIS SATURDAY – FEB 4th – IRON BROMANCE COMPETITION
Check It Out! 

The 10:00 am group class has been cancelled due to the Open Prep Gymnastics clinic with David Henderson. There is still space! Get in here! 

A. “Grace for Cindy”
Partner Grace

30 clean and Jerks @ 135 / 95 /65

At minute 5, start:

Partner Cindy AMRAP in 20 min
5 pull-ups
10 push-ups
15 air squats
*both workouts scored separately:
(Time for Grace, Rounds for Cindy)

*Teams of 2 people, one person working at a time

A. 15:00 EMOM
Min 1 – 1 Deficit DL @ 65-75%
Min 2 – 5 Weighted Ring Dips (or progression)
Min 3 – Rest
Progression

*all sets across % or progression

B. “Diane”
For time (21-15-9 reps)
Deadlift 225 / 155 / 95
Kipping Handstand Push-ups
*time recorded
* Compare to 10/16/15

Scaling Guide:
– 4 – 9 minutes.
– Scale Up: 4/2″ deficit HSPU and 275/185 deadlifts

– HSPU Scales:

15-12-9 to one abmat
15-12-9 seated dumbbell shoulder press

Optional ‘Cash Out’:
3 Rounds
16 suitcase lunge steps
15 wall ball

LAST CHANCE – Gymnastics Seminar with David Henderson – 10 am to 1 pm – Saturday, January 28th
REGISTER HERE

A. 4 rounds – AMReps (as many reps as possible) FGB Style
1:00 ‘heavy’ Russian KBS @ 32K / 24K / 12K
1:00 ‘high’ box jump @30”/24”/20
1:00 pistols (either leg) (Lateral Step-ups)
1:00 toes-to-bar
1:00 sled drag @ 90 lbs / 45 lbs / tire
1:00 rest

Scaling Guide:
Scale Up: 44K /32K kb, 36/30″ box, 16K / 12K wtd pistols

“Success is where preparation and opportunity meet.”- Bobby Unser

A. Spend 10 minutes working up to your max depth HSPU up to 5 reps.
Optional: finish with max depth kipping HSPU up to 10 reps (after testing strict)

B. In 20:00 build to a Max Squat Clean
*Clean weight recorded
*Retest from 11/29/16

C. 18:00 EMOM
Min 1- 1 Deficit DL @ 55-65%
Min 2 – 2 WTD Ring Dips(or progression)
Optional ‘Cash Out’:
Tabata row or airdyne for calories

“When love and skill work together, expect a masterpiece.” – John Ruskin

Gymnastics Clinic – Saturday 1/28 – 10 -1 
Register here

A. In 10 Minutes Builde to a Challenging Thruster (80-90% of PP, from Rack)

B. 15:00 AMRAP
9 ‘heavy’ thrusters @ 115 / 75 / 55
9 kipping pull-ups
15′ out and 15′ back Overhead dumbbell lunge -one hand- @ 40-55 lb  / 25 – 35 lb / 15
10 burpees with 15′ lateral shuffle
1:00 rest
*rounds + reps recorded
Scaling Guide:
– 4-5 Rounds  including the rest.
– Scale Up: 16 kipping pull ups per round.

THIS Saturday! 10:00 am – 1:00 pm – Gymnastics Seminar with Coach David Henderson
REGISTER HERE

“Dirty Thirty or Filthy Fifty”
50/30 Box jumps @ 24” / 20” / 12”
50/30 Jumping pull-ups
50/30 American KBS@ 16K / 12K / 8K
50/30 Walking Lunge (total steps)
50/30 Knees to Elbows
50/30 Push press @ 45 lb / 35 lb / 15 lb
50/30 Super Mans
50/30 Wall balls @  20lb/10ft, 14lb/9ft, 10lb/8ft
50/30 Burpees
50/30 Double unders
*Time recorded
*35:00 Cap

*If you have completed a Dirty Thirty under 20 minutes perform as Filthy Fifty compare to September 22, 2016
*If you complete the Dirty Thirty in under 20 minutes you “graduate” to the “Filthy Fifty” the next time we do this workout.

“Ultimately, leadership is not about glorious crowning acts. It’s about keeping your team focused on a goal and motivated to do their best to achieve it, especially when the stakes are high and the consequences really matter. It is about laying the groundwork for others’ success, and then standing back and letting them shine.” – Chris Hadfield