Dead to MMM

This is a two part workout today: First we are gonna start with a strength component and then finish with a metcon.

First-

Deadlift 3/3/3/3/3

Work for total tonnage.

Then 2nd- For time: Miracle Mile Mix

Run 1/2 mile

21 Italian Twists with 5% BW

Run 1/2 mile

15 Italian Twists

Run 1/2 mile

9 Italian Twists

CF: 10% BW on Italian Twists

Sub 1K Row or 1.5 mile bike.

Post deadlift tonnage and time of your miracle mile and if any scaling/mods. Compare miracle mile to Nov 4. or 11.01.12.

Squats, Just Squats

Not for time.

8/6/4/2/1 of Back Squats. Take your time and build in alot of rest between sets. Team up on the stands/bars and give each other feedback on form.

Here is a video on squat form.

Post your 1RM squat. Compare to 11-02-15 11.06.01.

Dessert: 10 x 40 yard sprints.

DL, PC, PP & KTE

For Time, 15/10/5 of the following two exercises:

1. Deadlift, pause, Power Clean, pause, Push Press, pause, clean rack, pause, return bar gently and under control to ground. Do not drop.

2. KTEs.

SM: 1/2 body weight on bar.

CF: 2/3 body weight on bar. Toes to bar instead of KTE.

Dessert: Finish the core with the wheel, one lap.

Post your time, level and any scaling/mods. Compare to 12/30/10 11.02.9.

Super Burpee 50/Run 1.5

FIRST: Appetizer - do at slow pace - this is the warmup portion:

1/4 mile light treadmill jog

PVC pipe warmup to include:

20 squats, 20 bar press, 20 shoulder dislocates, 20 helicopters, 20 overhead squats

3 sets of 8 pushups, 8 frog jumps

SECOND: Main Course/WOD - For time:

Run 3/4 mile

25 Super Burpees

Run 1/2 mile

15 Super Burpees

Run 1/4 mile

10 Super Burpees

Super Burpees: Add 10% of Body Weight by grabbing 2 dumbbells - hold throughout Burpees.

(for instance, a 200# man uses a pair of 10# DBs)

Post your time and total weight used on the Main Course/WOD. Compare to10.05.12. and 10.08.03 11.04.20

1

Bad Dog Squat vs Good Dog Squat

We're sticklers for good form, and we certainly don't want you exhibiting what we call "dog squats" like this:

 On the other hand, dog squats like this are acceptable:  click here for video.

Double Tabata Run/Pushup/Situp

Chipper Double Tabata Style. This is a spin off of a Single Tabata WOD we did in Dec 2010. I decided to modify it to a Double Tabata so we have ample time to get on and off the treadmills.

5 Rounds of 40 secs on/20 sec rest for 2 sets of:

1. Treadmill run (score is lowest mph)

2. Situps (score is lowest # reps/set)

3. Pushups (score is lowest # reps/set)

Rest exactly 5 mins between sets

Note: Modifications are to have 40 sec of running then 20 sec of rest. The sit-ups and pushups are to be done together back to back in a 40 sec interval with 20 sec rest after . So do 20 sec of sit-ups and without rest switch as fast as possible and complete as many push-ups as possible for the remainder of the 20 sec and then rest for 20 sec.

Total score is (MPH score)(Pushups + Situps)

Example: (6mph)(10 pushups +10 situps) = 120

Post your score and if any Mods/Scal. Compare to 11-05-11.

Deads For Tons

Not for time: Strength developing day, so lots of rest.

Deadlifts- 10/10/10/10/10

Note: 2-3 Min rest between sets. Add the total tonnage lifted for all 5 sets. For each set do not drop the weight but rather lower the weight to the ground.

Dessert- 1000 meter row off.

Fran

Here she is

21/15/9 of

Thrusters

Pullups.

SM: Men @ 30K, Women @ 20K

CF: Men @ 45K, Women @ 30K

Post your time and any mods/scaling.

Compare to 11-02-22 or 11-04-25.

Dessert: Grab a foam roll or orange lacrosse ball and work on hip and back mobility.

Top Deck Triplet

Lots of squats this week, just because we can.

For time:

Lunge 2/3 lap, 21 burpees in North viewing platform, Lunge 1/3 lap, 21 OHS with DBs.

Lunge 2/3 lap, 15 burpees, lunge 1/3 lap, 15 OHS with DBs.

Lunge 2/3 lap, 9 burpees, lunge 1/3 lap, 9 OHS with DBs.

Finish with full lunge lap.

CF: 10% BW in each hand, keep the DBs in your hands for the lunges.

SM: 10% BW total, lunges are BW only.

Post time and any mods. Compare to Nov 16, 11.01.19.

That Planking Hill

MRI 20 min in teams of two:

-Heart Break Hill- 1000 M row

-Plank Hold

-10 Burpees in 45 sec if plank is broken

In teams of two you will complete max reps in 20 min of heart break hill. While one partner is running the heart break hill the other partner will be holding a plank until their partner is back from the run. If at any time the partner holding the plank drops or breaks form in the plank they have to complete 10 burpees in 45 sec. If the burpees are not complete in the 45 sec you continue for another 10 reps or until your partner is back. When the partner returns from the run you switch places and continue until time is out.

Post rounds and any scale/mods.

Clean Progression

Clean Progressions

Reps: 5,5,3,3,1 of

1. Hang Power Clean: 5/5/3/3/1

2. Hang Clean: 5/5/3/3/1

3. Power Clean: 5/5/3/3/1

4. Clean: 5/5/3/3/1

Post 1RM Clean weight (last lift). Compare to April 22 or 10.7.29.

Dessert: Eccentric Russian Curls - partner holds feet - 10 reps with slooooow lowering to pushup position. Like this.

Run, Thruster, Spider

4 rounds for time of:

1/4-Mile run

10- DB right arm thrusters CF-20% BW SM-10% BW

5- Spiderman push-ups

10- DB left arm thrusters CF-20% BW SM-10% BW

5- Spiderman push-ups

-Repeat-

Post time and weight used. Record any scale/mod.

50,40,30,20,10 Chipper Style

In a chipper fashion complete 3 rounds for time of:

50- Jumping Lunges- Single count

40-KB swings CF-20/16kg SM-16/12 kg

30-Box Jumps CF-24/20" SM-20/15"

20-Sit-ups

10-Ring dips SM- band or machine assisted

Note: Do the each round in chronological descending order. If the group is to big and equipment is limited then bounce around the exercises to keep moving. Record any scale/mod.

Wendy

For time:

3/4 mile run

9 burpees

1/2 mile run

15 burpees

1/4 mile run

21 burpees

SM group: pushups to fist height, jump sideways over 6 inch hurdle

CF group: hands off ground at bottom of pushup, clap overhead on every jump sideways over a 12 inch hurdle. Be explosive.

Post your time and level with any mods. Compare to Feb 8, Jan 3 or March 29.

Cleans & KTE

Dynamic warm-up. Here is great literature and a video with DPT Kelly Starrett talking about warming up and using mobility drills not "stretching" to get yourself into better positioning for lifting (if needed). Save the PNF(proprioceptive neuromuscular facilitation) stretching for after the WOD.

Not for time:

Cleans-5/5/5/5/5/5

KTE's- Max reps after each set of cleans

Dessert- finish with 1 mile run for time, sub 2 k row.

Note: Cleans are full squat cleans, weight must be eccentrically lowered to the ground each rep. KTE's are done consecutively each set, you can rest hanging from the bar but cannot touch the ground or box. Record weight for the last set of cleans and add up all sets of your KTE's for your score. Post any scale/mod.