Workout Of The Day

(10 MIN):
200m Row or Ski
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Toe Touches
10 Iron Cross
10 Scorpions
5 Squats (2 Sec Down / Drive Up)
5 PVC Snatch High Pulls
5 PVC Muscle Snatch
5 PVC High Hang Snatch (Dip to the pockets)
5 PVC OHS
5 PVC Low Hang Snatch (Above the knee)

Snatch (18 MIN):
10 set x 1 rep HIGH HANG SNATCH @ Light Weight
***High Hang: Athletes will deadlift the bar and stand to full extension. Next, DIP (bending the knees about an inch or so) to bring the bar to the pockets. The butt will drop straight down and the chest stays upright. DO NOT PUSH THE BUTT BACK AND LEAN FORWARD.

10 set x 1 rep LOW HANG SNATCH @ Light Weight
***Low Hang: Athletes will deadlift the bar and stand to full extension. Next, DIP (bending the knees about an inch or so) to bring the bar to the pockets. THEN, hips and shoulders (push the butt back as the shoulders move forward sliding the bar down to right above the knee). Shoulders should be over the bar.

*Snatch can be Power or Squat
*Today is to work on form and technique
*Light weight means 50 – 60% of 1RM
***OR MAKE UP A MISSED 5/3/1 LIFT

For Time:
100 Sit-ups
500m Row or Ski
100 Sit-ups
500m Row or Ski
100 Sit-ups
(24 MIN TIME CAP)
…
(Rx+)
“GUT BUSTER”
For Time:
150 Sit-ups
1000m Row or Ski
150 Sit-ups
(24 MIN TIME CAP)

*There are a few different versions of today’s WOD. It was originally written as the Rx+ option. Athletes that are Rxing WODS on the daily should be doing the Rx+ option. I have made an Rx version due to the volume of sit-ups. Same amount of reps. There is also a modified/scaled version with fewer reps.
*SIT-UPS NEED TO BE TO STANDARD, especially those doing Rx+ and Rx. Lay back, TOUCH THE FLOOR WITH THEIR HANDS, and sit up to full spine extension, shoulders passing the hips, TOUCH THEIR TOES.

Movement Variations:
*500m Row or Ski
~~400m Run or 40 Down+Backs
*250m Row or Ski
~~200m Run or 20 Down+Backs
*Sit-ups
~~Hanging Knee Raises, Russian Twists, Standing High Knees

***Modified Scaled Version
25 Sit-ups
250m Row or Ski
25 Sit-ups
250m Row or Ski
25 Sit-ups
250m Row or Ski
25 Sit-ups
250m Row or Ski
25 Sit-ups

(8 MIN):
200m Run or Row
10 Toe Touches
10 Arm Circles
10 Iron Cross
10 Scorpions
5 HR Push-ups
5 Squats (2 Sec Down / Drive Up)
THEN:
Bench Press (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 50%, 55%, 60%)
***Athletes should have their 65% weight on their bar by the end of the warm-up for the strength portion.

(9 MIN):
Bench Press (WENDLER 5/3/1)
1 set x 5 rep @ 65%
*REST 2 MINUTES
1 set x 5 rep @ 75%
*REST 2 MINUTES
AMRAP @ 85%***Athletes sharing a bar and bench can go in the same minute or stagger their minutes and rest time
For example: Athlete A: Completes set of 5 in the first minute. Clock beeps for the rest. Athletes B: Completes set of 5 in the first minute of the rest. Both athletes will still end up having 2 minutes of rest.

(#4 ON THE CLOCK)
(6 MIN):
5 Empty Barbell Thrusters
5 Empty Barbell Power Snatches
5 Empty Barbell Push Jerks
5 Empty Barbell Hang Squat Cleans
5 Empty Barbell OHSTHEN: Work up to WOD Weight
WOD Weight Perspective: #115/75 (72% of 1RM Snatch)
***YOU NEED TO HAVE USED THE RESTROOM AND BE READY FOR THE WOD BY THE TIME THE CLOCK RUNS OUT.

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife, Claudia MacPherson, and their son, Brayden.”

HERO WOD
“TOMMY MAC”
2 RDS FOR TIME:
12 Burpees
12 Thrusters, #115/75
12 Burpees
12 Power Snatches, #115/75
12 Burpees
12 Push Jerks, #115/75
12 Burpees
12 Hang Squat Cleans, #115/75
12 Burpees
12 OHS, #115/75
(30 MIN TIME CAP)

*Athletes will complete 2 Rounds of “Tommy Mac” for time.
*All movements must be to standard unless scaling or modifying.
*For Rx Burpees, athletes need to jump both feet out, chest must contact the floor, athletes can jump or step in and then stand up to full extension, jump, with hands above head
*Push Jerks – Athletes need to land with knees bent and then stand up to full extension. No push press.
*Hang Squat Clean – Athletes need to deadlift the bar from the ground, stand to full extension.

Movement Variations:
*Thrusters
~~DB Thruster or Med Ball Thruster
*Power Snatches
~~DB Snatch or Hang Power Snatch
*Push Jerks
~~DB Push Jerks
*Hang Squat Cleans
~~DB Hang Squat Clean
~~Barbell Hang Power Clean (Beginners)
*OHS
~~DB OHS or Goblet Squats
~~Front Squats (Beginners)
***All movements can be done with an empty barbell for beginners

(16 MIN):
200m Run or 250m Row
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Lateral Lunges
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 Cobra Press
10 Weighted Cat / Cow

THEN:
Deadlift (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 50%, 55%, 60%)
***Athletes should have their 65% weight on their bar by the end of the warm-up for the strength portion.

(9 MIN):
Deadlift (WENDLER 5/3/1)
1 set x 5 rep @ 65%
*REST 2 MINUTES
1 set x 5 rep @ 75%
*REST 2 MINUTES
AMRAP @ 85%

*Athletes can download the Powerlifter – 531 Weightlifting Log app. It is free and will actually do all the calculations for you.
*Athletes WILL NOT be working off of their 1RM. They will be working off a working weight. If you do not use the app then you will just subtract 20-40# off of your 1RM or go off of a heavy single.

PARTNER WOD
20 MIN AMRAP:
5 Rds:
250m Row + 200m Run
10 DB Deadlifts, #50/35×2 (Rx+: #70/50)
250m Row + 200m Run
10 D-Ball Carries, #150/100

AMRAP IN REMAINING TIME:
250m Row + 200m Run
60 Double-Unders (30 Each)
6 D-Ball Ground Over Shoulder, #150/100
(Score = Total Rds + Reps)

*Teams of Two, will complete the WOD for total rounds and reps.
*One partner will complete the run and the other partner will complete the row. When both partners have finished, they will work together to complete the other movements. One athlete works at a time.
*DU – Partner A must complete all 30 DU before Partner B.
*Score includes the 5 Rounds and then any additional Rounds + Reps for the AMRAP

Movement Descriptions:
*D-Ball Carry: Athletes will clean the ball to a bear hug position or up on the shoulder. They must start behind the blue tape. Athletes will carry the ball east to west or west to east in the square. Down = 1 rep / Back = 1 rep (A total of 5 Down and Backs). The rep starts behind the tape and is complete when the athlete crosses the tape.
*D-Ball GOS: Athletes will deadlift the D-Ball from the floor and clean it up and over their shoulder.

*DB Deadlift: Athletes will have a DB in both hands. Only the front head of the DB needs to make contact with the floor on the outside of the athlete’s feet. Athletes need to stand up to full extension.

Movement Variations:
*200m Run
~~20 Down+Backs
*250m Row
~~20 Down+ Backs or 12 Burpees
*DB Deadlift x2
~~KB Deadlift
*D-Ball Carries
~~Object Carries
*60 DU / 30 DU Each
~~120 DU / 60 Singles Each or 60/30 Jacks
*D-Ball GOS
~~Light D-Ball or use a Med-Ball
~~DB or Barbell Clean + Jerk

(16 MIN):
200m Run or Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Toe Touches
10 Iron Cross
10 Scorpions
10 Forward or Reverse Lunges
5 Empty Barbell Strict Press
THEN:
Strict Press (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 50%, 55%, 60%)
***Athletes should have their 65% weight on their bar by the end of the warm-up for the strength portion.

(9 MIN):
Strict Press (WENDLER 5/3/1)
1 set x 5 rep @ 65%
*REST 2 MINUTES
1 set x 5 rep @ 75%
*REST 2 MINUTES
AMRAP @ 85%

*Athletes can download the Powerlifter – 531 Weightlifting Log app. It is free and will actually do all the calculations for you.
*Athletes WILL NOT be working off of their 1RM. They will be working off a working weight. If you do not use the app then you will just subtract 10-15# off of your 1RM or go off of a heavy single.

3 RDS FOR TIME:
10 Strict Press, #75/55 (Rx+: #95/65)
20 Front Rack Alt. Lunges, #75/55 (Rx+: #95/65)
10 T2B
200m Plate Run, #45/25
(18 MIN TIME CAP)

*Athletes will complete 3 rounds for time.
*Athletes will take the bar from the floor for the strict press and front rack lunges
*Athletes will hold the bar in the front rack position. Lunges can be forward or reverse. Each Lunge equals 1 rep so 1 Right Leg Lunge and 1 Left Leg Lunge equals 2 reps.
*Athletes can hold the plate any way on the run.

Movement Variations:
*Strict Press
~~DB Strict Press
*Front Rack Alt. Lunges
~~DB Front Rack Lunges or DB Goblet Hold Lunges
*T2B
~~Hanging Knee Raises, T2KB or Straight Legged Sit-ups
*200m Plate Run
~~20 Down+Backs w/ object

(10 MIN):
200m Run or Row
10 Toe Touches
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 PVC Pass Arounds
10 PVC Trunk Rotations
10 Iron Cross
10 Scorpions
10 Cobra Press
10 Squats (2 Sec Down / Drive Up)
10 Lateral Lunges
1 MIN Child’s Pose

(10 MIN):
Athletes have 10 minutes to warm up their Hang Clean, Front Squat, and STOH.

*WOD Starting Weight Perspective: #95/65 – 50% of 1RM C+J (#115/80 – 57.50%)
*WOD Finishing Weight Perspective: #185/125 – 77.50% of 1RM C+J (#205/145 – 85%)

PARTNER WOD
Teams of Two, For Time:
1 Mile Run or 2000m Row
Then, 10 Rds of:
6 Hang Cleans, #95/65 (Rx+: #115/80)
4 Front Squats
2 STOH
….
800m Run or 1000m Row
Then, 8 Rds of:
6 Hang Cleans, #115/80 (Rx+: #135/95)
4 FS
2 STOH
….
600m Run or 750m Row
Then, 6 Rds of:
6 Hang Cleans, #135/95 (Rx+: 155/105)
4 FS
2 STOH
….
400m Run or 500m Row
Then, 4 Rds of:
6 Hang Cleans, #155/105 (Rx+: 185/125)
4 FS
2 STOH
….
200m Run or 250m Row
Then, 2 Rds of:
6 Hang Cleans, #155/105 or #185/125 (Rx+: 205/145)
4 FS
2 STOH
….
NO T.C.

*This WOD is for time.
* Both partners will complete the run or row. Both partners need to complete the run or row before they can start on the rounds.
*The rounds are “I go, You go” style. Partner A must complete a whole round and then Partner B must complete a whole round, switching back and forth.
*The barbell weight increases after each run or row.

(8 MIN):
200m Run, Row, or Ski
10 Toe Touches
10 Arm Circles (5 Forward / 5 Back)
10 Forward or Reverse Lunges
10 Iron Cross
10 Scorpions
10 Cobra Press
5 Squats (2 Sec Down / Drive Up)
5 Sit-ups
5 Box Jumps
20 DU or Singles

Front Squats
10-8-6-4-2
10 reps
8 reps
6 reps
4 reps
2 reps
*Athletes need to warm up to a weight that they can complete 10 reps. Athletes will then add weight and complete 8 reps and so on.
*Athletes can continue adding weight to each rep scheme as long as they can maintain squat standard.
*Athletes need to use the restroom and be set up for the WOD by the time the clock runs out.

HAPPY BIRTHDAY GEORGE also known as G.W. The Wolfe Pack wants to wish George a very happy birthday. George’s birthday is 7/26/1970 and he turned 50 last Sunday. We all hope to look as good as you when we turn 50!!! I hope you enjoy your Birthday WOD!

GEORGE’S BIG 50
BUY IN:
7 Strict Pull-ups
26 Forward or Reverse Lunges w/ Plate Overhead, #45/25
19 HR Push-ups
70 Double-Unders

Then, 2 RDS:
25 Sit-ups
25 Box Jumps, 30/24
25 Air Squats
25 Plate Hops, #45/25

BUY OUT:
50 Burpees
(24 MIN TIME CAP)

*Athletes will complete the BUY IN, then 2 RDs of the four movements of 25 reps, and then finishing off with the BUY OUT.
*Box Jumps are at the taller height
*Movements need to be standard

Movement Variations:
*Strict PU
~~Banded Strict PU or Ring Rows
*Forward or Reverse Lunges w/ Plate Overhead
~~Forward or Reverse Lunges w/ Goblet Hold or Body Weight Lunges
*HR Push-ups
~~Incline Bar Push-ups or Wall Push-ups
*DU
~~70 Singles or Jumping Jacks
*Box Jumps
~~24/20 Box Jumps or Box Step-ups
*Plate Hops
~~Plate Step-ups
*Burpees
~~Burpees off the box

(10 MIN):
200m Run, Row, Ski Erg
10 Toe Touches
10 Arm Circles (5- Right / 5- Left)
10 Lateral Lunges
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Thread the Needle (5- Right / 5- Left)
10 Squats (2 Sec Down, Drive Up)
10 Cal Row, Bike, Ski Erg

***You will need to grab a KB and DB to warm up KB Swings and Single Arm Alt. Devil’s Press. You will take this to your area to use during strength.

(18 MIN):
Bench Press
6 sets x 3 reps building to a moderate to heavy weight

**After Set 1: Complete 5 BEAUTIFUL Up Downs
**After Set 2: Complete 5 “Warm-Up” KB Swings
**After Set 3: Complete 4 “Warm-Up” Single Arm Alt. Devil’s Press
**After Set 4: Complete 5 “Warm-Up” Goblet Squats
**After Set 5: Complete 5 WOD Weight KB Swings
**After Set 6: Complete 4 WOD Weight Single Arm. Alt. Devil’s Press

4 Rounds for Max Reps:
3 MIN AMRAP:
200m Run
*Max Rep Up Downs

3 MIN AMRAP:
20/15 Cal Row
*Max Rep KB Swings, #53/35

3 MIN AMRAP:
20/15 Cal Assault Bike
*Max Rep Single Arm Alt. Devil’s Press, #50/35

3 MIN AMRAP:
20/15 Cal Ski Erg
*Max Rep KB Goblet Squats, #53/35

*3 MIN REST BETWEEN RDS*
(Score = Total Reps of Max Rep Movements)

*Athletes will complete 4 Rounds of a 3 MIN AMRAP. Each AMRAP starts with a different Buy In. Once the Buy In is complete, athletes will complete max reps of a specified movement in the remaining time. There is a 3 MIN REST after each AMRAP.
*Athletes need to make sure movements are to standard.
*Due to limited equipment, athletes will need to start on different AMRAPs. Equipment will be wiped down during the rest for the next athlete.

Movement Variations:
*200m Run
~~20 Down + Backs (Zoom)
*20/15 Cal Row
~~20/15 Thrusters (Zoom)
*20/15 Assault Bike
~~25/20 Burpees (Zoom)
*20/15 Cal Ski Erg
~~50 DU or 30/25 Tuck Jumps or 50 Jumping Jacks (Zoom)

(5 MIN):
200m Run, Row, or Ski Erg
10 Toe Touches
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 Iron Cross
10 Scorpions
10 Cobra Press
5 Squats (2 Secs Down / Drive Up)
5 Wall Balls

(10 MIN):
***Athletes need to warm up their Power Clean, Squat Clean, and Jerk
(Starting Weight WOD Perspective, #135/95 – 65% of 1RM)
(Ending Weight WOD Perspective, #175/115 – 75% of 1RM)

*Athletes scaling the clean movement weight, can determine their clean and jerk weight, then subtract 10 pounds for the Squat Clean weight, and then another 10 pounds for the Power Clean weight.

***Please use the restroom and be ready to go by the time the clock runs out due to running on a tighter schedule

PARTNER WOD
30 RDS FOR TIME:
5 Wall Balls, #20/14
3 Pull-ups (Rx+: C2B)
*1 Clean Movement
…..
*RD 1 – 10: Power Clean, #135/95 (Rx+: #185/125)
*RD 11 – 20: Squat Clean, #155/105 (Rx+: #205/145)
*RD 21 – 30: Power or Squat Clean + Jerk, #175/115 (Rx+: #225/155)
…..
***After RD 10, 20, & 30, both partners run a 200m together.
…..
(35 MIN TIME CAP)

*Teams of Two, will complete 30 Rounds for Time. This will be “I go, You Go” style. Partner A will complete 1 full round and then partner B will complete 1 full round. Athletes have to complete the full round before their partner can start on their round.
*Partners will complete a 200m run together after Round 10, Round 20, and Round 30.
*The Clean movement changes after every 10 rounds and the weight increases.

Movement Variations:
*Wall Balls
~~Med Ball Thruster, Empty Barbell Thruster, or Single DB Thrusters (Hold w/ both hands)
*Pull-ups
~~Strict Banded Pull-ups, Jumping Pull-ups, Ring Rows, Bent Over Rows, or Push-ups
*Clean Movements
~~Single or Double DB
*200m Run
~~250m Row / Ski or 20 Down+Backs (Zoom)

(10 MIN):
10 Cal Row, Bike, or Ski
10 Toe Touches
10 Arm Circles (5 Forward / 5 Back)
10 Forward or Reverse Lunges

10 Cal Row, Bike, or Ski
10 Iron Cross
10 Scorpions
10 Thread the Needle (5- Right / 5- Left)
20 Double-Unders or Singles
1 MIN – Child’s Pose

(18 MIN):
PUSH PRESS + PUSH JERK

5 reps: Empty Barbell Push Press

5 reps: Empty Barbell Push Jerk

…..
4 sets x 3 reps @ building to a moderate weight (PUSH PRESS)
THEN:
4 sets x 2 reps @ moderate weight (PUSH JERK)
***Do not let the elbows drop during the dip and drive

3 RDS FOR MAX REPS
MIN 1: Cal Row, Bike, or Ski Erg
MIN 2: Push Press, #95/65 – 50% 1RM Push Press (Rx+: #115/80 – 62% of 1RM)
MIN 3: Bar Facing Burpees
MIN 4: Double-Unders
MIN 5: REST

(Score = Total Reps)

*Athletes will complete 3 Rounds for Max Reps. There are 5 minutes in each round. Each minute is max reps of a particular movement.
*Athletes will add up all reps from the 3 Rounds.
*For the Push Press Rep to Count, athletes need to dip and drive to full extension, head needs to be through the arms to complete the rep. NO REBENDING THE KNEES
*Bar Facing Burpees: Athletes will face the bar during the burpee. The rep is complete when the athlete jumps over the bar.

Movement Variations:
*Cal Row, Bike, or Ski Erg
~~Down + Backs (Zoom)
*Push Press
~~Single or Double DB Push Press
*Bar Facing Burpees
~~DB Facing Burpees or Jumping Jack then step over Bar or Object
*DU
~~Singles or Jumping Jacks