The WOD:

“21 Guns – A Memorial Salute”

Partner #1:

21 Pull-ups

21 Burpee Box Jumps (20″ Rxd)

21 Firemans Carry Back Squat (partner of equal weight)

21 Burpee Box Jumps

21 Pull-Ups

Partner #2 executes

Partner #1 again

Partner #2 again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.

Monday at 9:30am we’ll reconvene for Memorial Day Murph WOD.

Make this Memorial Day weekend a meaningful and memorable one by living up to the charge of the day: dedicate a piece of it to those who fought and gave all on our behalf!

Squat: 4@ 75%,  4@80%,  4@80%,  4@80% -

-then-

For time:

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

2 Lengths of Monkey Bars

50 Box jump (24/20”)

25 Overhead squats, (65/45)

25 L-pull-ups

50 Sit-ups

(30 Minute Cutoff)

Mobility:  windshield wipe the legs – cobra – scorpion – iron Cross & lunge holds

Strength:  Deadlift 3 Sets of 5 Reps

-then-

“Nasty Girls“

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans (135/95#)

(18 Minute TimeCap)

 Mobility:  4 Body Parts – 90 Seconds Each on the Foam Roller – Repeat!

2x Max Pullups & Max L-Sit Holds

WOD (get warm-er doing Bear Complex w Empty Barbell pre-wod):

For time with one Bar (115/80#):

Shoulder press, 10 reps

Overhead squat, 15 reps

Push press, 20 reps

Front squat, 25 reps

Push jerk, 30 reps

Back squat, 35 reps

Finisher:  4x250M Rows or Airdyne Intervals or Run Intervals (200s)

Mobilize:  Scorpion Holds – Puppy Pose – Cobra

 Outlaw Snatch Warmup with a LIGHT barbell or PVC:  Shrugs – Muscle Snatch – Snatch Drops – OHS – Sots – Duckwalk – Hi-Hang Snatch – Practice working bw Positions 1 & 2 – Snatch from Mid-Hang – Work down to Position 3 & into Full Snatches.

 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang. All sets should be done without dropping the bar.

-then-

4 rounds for total working time of:

10 Hang Power Snatches 75/55#

20 PushUps

Run 400M

*Rest 1:00 after each round.

Mobility:  Straddle Work & Foam Rolling for Time

We want to congratulate all those who competed at their Regionals this weekend; some amazing stories & performances and 3 weekends to go.  Such an exciting season!

Warmup:  Rolling Vs – Iron Cross – Scorpion – Bridges – Rig Stretch – Leg Swings – PVC Shoulders/OHS/Sots

Squat:   6@70%,  6@80%,  3@90%,  2@95%

For time:

50 Double-Unders

30 HSPU

20 TTB

50 Double-Unders

20 HSPU

15 TTB

50 Double-Unders

10 HSPU

10 TTB

Mobility:  ½ Bow Holds

Strength:  Bench Press – 5×5

-then-

AMRAP18

20 Over the Box Jumps

15 Deadlifts (185/135#) – NOTE:  THESE WEIGHTS ARE ONLY FOR ATHLETES THAT ALWAYS RX – even though most everyone in the box CAN lift this weight for reps, you should still SCALE if you normally scale as the athlete should be able to perform these in big sets & with perfect form – if you normally scale, definitely SCALE.

10 Burpee Pullups

Run 200 Meters

Mobility:  Pigeons & Shoulder Openers

Warmup (10-15 Minutes):  Run, Row, or Jumprope, then:  3×5-10 reps each of PVC Shoulders/OHS/Leg Swings/Sots – PushUps – PullUps – Back Extenstions – Hollows – Dips

Notes:  When warmup is written like this, you will get to work through movements on your own schedule & spend more time where needed (either on focus areas or things you think will benefit your WOD most that day).  Focus on form & ROM (range of motion) & strict movements today.  If you are good at kipping PU, then catch some strict ones today or feel free to work on MU in place of pullups & dips if that is your goat.  It’s your time; get warm & ready to squat

Squat:  6@65%,  6@75%,  6@80%,  6@80% – We are now 5 weeks into our Squat program; so far so good ya?!

-then-

4RfT of:

25 KBS (70/53#)

20 GHD Situps

15 Burpees

1 Minute Rest

Mobility:  Threading Needle (Lay on Back – cross l foot onto r knee & pull r thigh towards you clasping hands around r thigh) – then Spinal Twist from this position.  Plow into Wall & Legs up on Walls.

5-10 Minutes of DT Movement Prep & Warmup w Barbell

“DT”

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

(18 Minute Time Cap)

-then-

4×200 (60 sec rest)

Mobility:  4 Body Parts – 90 Seconds Each on the Foam Roller – Repeat!

Strength:  15 Minutes to Establish 3RM Overhead Squat from the floor unassisted  (this would be RX; if cleaning & getting overhead is new to you, coaches will help if you decide to go from the rig which is an option as well).

-then-

100 Double Unders

50 Handstand PushUps

40 Toes to Bar

30 Shoulder to Overhead (160/100#)

90 Foot Walking Lunge with Barbell in Front Rack (160/100#)

(18 Minute Time Cap)

Mobilize:  Scorpion Holds – Happy Baby – Lax Ball Shoulders