WOD & Blog
Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Overhead Squat (PVC)
1 x Squat Mobility Complex*
III. Mobility (Overhead & Squat Mobility)
Impact/Focus: Overhead Squat Triples
Warm-up Sets/Reps building to intended starting weight x 6:00
Then, complete the following:
Every 2:00 x 6 Rounds total
Overhead Squat x 3 reps
*Climbing weight if able, sustained sets if athletes are still learning movement patterns.
Post scores to comments.
“Charles Snarkley”
3 Rounds for time
Row x 750m-500m-250m
Overhead Squat (95/65lbs) x 10-10-10
Ring Row x 15-15-15
Notes: Lighter weight Overhead Squats today to focus on attaining ideal shoulder and midline stability during each working set. Scale loads as needed.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
10 x Downdog to Seal Stretch
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility
Impact/Focus: Handstand Strength & Conditioning
6 Rounds, on the 2:00 athletes will work through the following Skills & Drills
*Use discretion in regards to pacing through utilizing the two minutes to balance work/rest.
I. 1-2 x Wall Walks
II. 2-3 sets of 1 x Kick-up + 1 x Negative Handstand Push-up
(w/ slow, controlled descents)
III. 5-7 x Kipping or Scaled Handstand Push-ups
IV. 3-5 x Strict Handstand Push-ups
V. 20ft Handstand Walk
Notes:
- Today’s training may reference and (ideally) build upon what we executed during skill training on 04.20.2022, linked HERE.
Post scores to comments.
“Dizzybat AMRAP”
Complete as many rounds/reps as possible (AMRAP) in 12:00 of
25ft x Handstand Walk or 7 x Handstand Push-ups
15 x Box Jumps (24/20”)
15 x GHD Sit-ups
Notes:
- Scaling for Handstand Walks may be Bearcrawl x 50ft, scaled HSPU’s x 10 reps per round, GHD Sit-ups scales to 20 x Abmat Sit-ups.
- The metcon is intended to apply an inversion skill set task, however, if newer athletes are putting in a significant amount of this work in the Impact/Focus there may be a precedent to use a dumbbell Push Press to maximize the power output mod today’s training.
Post scores to comments.
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Warm-up Drills
I. Run 200m
II. 5 Rounds of
10 x Jumping Jacks (touch/clap hands overhead and behind back)
2 x Bar Facing Burpees (strict Push-up)
III. Mobility
Impact/Focus: Power Clean Triples
Warm-up Sets/Reps building to intended starting weight x 6:00
Then, working to the heaviest set possible with touch and go reps, complete the following:
Every 2:30 x 5 Rounds total
Power Clean x 3 reps (Climbing weight)
Post scores to comments.
“Ransacked”
Complete for Time
Run 200m
12 x Power Cleans (155/115lbs)
10 x Bar Facing Burpees
Run 200m
9 x Power Cleans (155/115lbs)
10 x Bar Facing Burpees
Run200m
6 x Power Cleans (155/115lbs)
10 x Bar Facing Burpees
Run 200m
Notes: Athletes that wish to earn an Rx score today must be able to hit the first round of Power Cleans ‘Unbroken’. We will scale weights as needed using our lifting in the Impact/Focus or a previous Power Clean log book record as references. Full tilt on the Burpees and Running.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 2:00
II. Dynamics & Mobility
Impact/Focus: Gymnastic Movement Skills & Drills
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
B. 3-5 reps x Pull-Ups
Post training notes to comments.
Fran
Complete for time:
21-15-9
Thrusters (95#/65#)
Pull-Ups
Notes:
- Scale weight of thrusters down to something challenging but able to keep moving, if necessary
- Reference post from “Fran” 11.16.2021 linked HERE.
Post time to comments.
“Recovery”
At a recovery pace, complete four rounds for time of:
200m Run
AND
350m Row
Post time to comments.
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Warm-up Drills
I. Run 400m-800m or Row 2:00
II. ROMWOD “E.P.” & Bonus Mobility Drills
III. Movement Review and WOD Set-up
IV. Movement Practice, Warm-ups, Scaling SOPs for the day
“Chippered Snacks”
Assault through 2-3 Rounds for time,
Rest 2:00 between rounds/efforts in order to re establish a maximal effort pace. 25 minute Total Time Cap for today’s training.
10 x Turkish Get-ups (50/35lbs)
20 x Burpee Box Jump Overs (24/20”)
30 x 1-arm Dumbbell Snatch (50/35lbs)
:30 x L- Sit
40 x Heel Overs (Dumbbell Standing on Hex Side)
40 x Roller Board Tuck Ups
40 x Mountain Climbers
40 x Ski Drill (Lateral Jumps Over Dumbbell)
Notes:
- Weights may be scaled up to 75/50lbs for the Dumbbells or 32/24kg for the Kettlebells.
Post scores to comments.
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Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility
Impact/Focus: Thruster Ladder & Gymnastic Warm-up
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps, climbing weight each round x
Barbell Thrusters
B. 3-5 reps x
Scap Pull-ups, Strict/Kipping Pull-ups, Rows & Rope Climbs
(ie. anchor feet, pull to extension)
Post training notes to comments.
“FRAGO: SSGT Ivy II”
Complete for time
Run 400m
Low Bearcrawl 200m
—
Then, Complete the following movements as expeditiously as possible;
Thrusters (Unbroken) x 21-18-15-12-9-6
Rope Climbs x 1-2-3-4-5-6
*Each time a set of Thrusters is broken up at a given weight = Run 200m
—
Finish with,
Low Bearcrawl 200m
Run 400m
Notes:
- Thruster weight increases each round.
- Thrusters Weights: 65/45 – 75/55 – 95/65 – 115/85 – 135/95 – 155/105lbs.
- We will use the warm-up lifting to help athletes determine appropriate loads for this MetCon format of training/conditioning.
- While working through this future HERO WOD athletes that hit their limit for the thruster weight will stay at that weight through the rest of the rounds/reps.
- Bearcrawls are 50ft x 4 or 25ft x 8.
- Scale Rope Climbs to Kipping Pull-ups (@21-18-15-12-9-6 reps) or …
- Jumping Pull-ups & Ring/Body Row (@36-30-24-18-12-6 reps).
Post sores to comments.
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Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility
Impact/Focus: Power Snatch Tap & Go Sets
Warm-up Sets/Reps x 5 Minutes
@3-5 rep sets building to intended starting weight.
Every 2:00 x 8 Rounds
3-5 reps x Power Snatch (touch & go style)
Notes: Athletes may climb weight across the first five Rounds/2:00 Intervals. Starting with Round 6, maintain the same working weight across Rounds 6, 7 and 8.
Post scores to comments.
“Slinkies”
Complete for time
35-30-25-20-15 reps/kcal of
Row (kcal)
GHD/Abmat Sit-ups
Post scores to comments.
Read MoreAbout Heidi’s Upcoming Rwanda Trip
“In coordination with Rwanda Challenge, I am headed back to Rwanda. I have been blessed with the opportunity to stay in country with 2 Rwanda Challenge teams.
As many of you know, since 2011, I have traveled most years to a village named Gasarabwayi in Eastern Province Rwanda. In recent years, I began working with the women’s cooperative . The cooperative originally consisted of a few small businesses.
During my visit in 2019, I proposed the idea of a gift match to the cooperative’s president, Rosa. With this opportunity to earn matching funds, Rosa decided to change the old cooperative into a savings cooperative. In only eight months, the cooperative welcomed 19 new members and was able to save over $1,000 USD. As most women earn an average of $4.25 USD per week, this was an amazing accomplishment!
I credit Rosa’s natural ability as a leader with the group’s success. Rosa’s decision to convert the old cooperative into a savings cooperative garnered new membership and has cultivated opportunity and a sense of independence for all of the women involved.
In speaking with women of the cooperative, I asked about the benefits of belonging to the cooperative. Below are just some of the things women shared about membership:
Learned how to run a business
Ability to move away from working for others to running my own business
Fellowship with experienced women
I am no longer dependent on my husband, I can buy my own things
Women’s cooperative is another level of life
I will be returning to Gasarabwayi and visiting 2 women’s cooperatives in the village of Batima and 2 women’s cooperatives in the city of Kigali. I will be working with the women in the cooperatives understanding how their respective cooperatives work, understanding their challenges and discussing a savings plan.
In an effort to present the idea of a matching gift, funds raised will go directly to this mission. Your donation will help change the lives these women and their families.”
— Heidi Kittredge
We humbly thank any who would like to help support this mission.
Please do so by clicking on the link to Heidi’s Homepage: Kigali, Rwanda May 19-31, 2022
Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility
Impact/Focus: Gymnastic Movement Skills & Drills
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps or :20 to :30 seconds x
Handstand Balances, HSPU’s Sets & Reps / Scaled Movement Set-up & Reps
B. 3-5 reps per leg x
Pistols, Scaled Pistols, or Lunge Sets & Reps
C. 3-7 reps x
Scap Pull-ups, Kipping, Pull-up Sets & Reps
Post training notes to comments.
“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups
Notes:
- Scaling will be covered with more detail during the whiteboard brief as applied to individuals and their experience with this Benchmark WOD.
- One scaling approach for managing effort/output over a longer AMRAP would be to set time goals per round to work on holding, Examples found below:
- Holding 1:00 per round = 18-20 rounds
- Holding 1:30 per round = 10-12 rounds
- Holding 2:00 per round = 7-9 rounds
- Holding 3:00 per round = 5- 6 rounds
- Scaling to account for the volume if this is an athlete’s first “Mary” Benchmark may be applying a 14:00 time cap rather than using detail goals like time per round.
- Reference post from “Mary” 03.02.2021 linked HERE.
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
10 x Scap Push-ups
10 x Air Squats
10 x Banded Pull Aparts
20 x Hollow Rocks
III. Dynamics & Mobility
Impact/Focus: Gymnastics Strength & Conditioning
6 Rounds, on the :90, athletes will work through the following:
5-7 x Strict Pull-ups
+
5-7 x Strict Ring Dips
Post scores to comments.
“Numloc “
Complete 5 Rounds for time/Max Reps of
Run 200m
Max Reps x Wallball (20/14lbs)
Max Reps x Toes-to-Bar
Notes: 12:00 Time Cap. Score total reps completed per movement with high set noted if possible.
Post scores to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
10 x Scap Push-ups
10 x Air Squats
10 x Banded Pull Aparts
20 x Hollow Rocks
III. Dynamics & Mobility
*Armbar Stretch, KB/DB Sink Drill, Overhead Mobility, Ankle Mobility.
“FENTON”
Complete for time
155 x Double-unders
155 x 1-arm Devil’s Press (50/35lbs)
155 x Double-unders
**Every Minute on the minute perform 2 x Reverse Burpees.
Marine Sgt. Matthew J. Fenton, 24 years old, of Little Ferry, N.J.; assigned to Marine Forces Reserve’s Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Fort Devens, Mass.; died May 5 at National Naval Medical Center, Bethesda, Md., from wounds received April 26 while conducting combat operations against enemy forces in Anbar province, Iraq.
Notes: The movement of the Reverse Burpee for this WOD must finish with a jump onto or over the object used for the Devil’s Press; adjust the weight as needed for a full throttle approach.
Scaling the WOD entails Single-unders at 3x the rep count. Scale the Reverse Burpees with mats as needed.
Post scores to comments.
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