This is the last “Make up day” for anyone who needs to get in their last Hero WOD in for the month! Great job to everyone that completed the challenge of 12 total Hero workouts for the month of Nov. Put your name on the whiteboard with your t-shirt size ASAP. Starting this Mon we will begin “Muscle-Up Mondays” which will focus on muscle ups and/or pull-ups, (also progressions for butterfly, kippping pullups, and muscle-ups).We are also happy to announce the start of “FreakyFridays“(FF). On FF the workout will not be posted (wodify, facebook, interwebs, social media) The workout will only be briefed at the beginning of each class. We ask that everyone be respectful and keep the workout a secret for future classes. Trust me, you wouldn’t want to scare your friends.
Muscle up Mondays
10 min EMOM:
Choose number of muscle ups, muscle up progressions, or strict pull-ups. Same # of reps for each min (weekly progression)
Back Squats: 3 x 5 @ (start at 70% of 1RM, same weight for each set)
“Bring Sally Up”
Choose weight. Air squat, Goblet Squat, and Barbell Squats are all allowed.
Complete as many rounds as possible in 30 minutes of:
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. Post Deadlift weight to commets
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop.
No matter how you think you ate, these guys can eat more!!
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Partner or go at it alone! (partners alternate full rounds)
100 meter Sprint
Rest 1 minute
L2: 95/65, Banded
L3: 75/45, Ring Rows
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
. A “Goat” is a movement you want to work on, suck at, or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it. Examples….. HSPU, Muscle -ups and progressions.
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
Introducing Hero Month. For the whole month of November, we will be programming 12 Hero workouts throughout the month. If you complete all 12, you will receive a free Hero month t-shirt. You do not have to Rx the workouts, makeups and Bonus ones will be available If you miss a day. This is about completion, not a competition. Score must be recorded on Wodify to count. Remember why these workouts were created and let’s have some fun!
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010.
As a team, each person must row 500m-400m-300m-200m-100m,(alternating each distance). While one person rows, the other must hold a barbell in the front rack position. If you drop the barbell your teammate must stop rowing until you get it back in the front rack position. Team members switch back and forth until EACH have completed all distances.
L1: 135/95 L2: 115/85 L3: 95/75
Texas Push up Challenge:
1 Push up, stand up. 2 Push ups, stand up. 3 Push ups, stand up….continue increasing by 1 rep until 10.
Pick two movements and alternate them for 10 min. A “Goat” is a movement you want to work on, suck at, or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it.