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WOD

7
Mar

Wednesday – March 8th

Ned finishing his 1k run to cap off “The Hammy” in a light rain on Tuesday morning.

Strength:
15 minutes to build to a 1RM overhead squat
*Use rack.

Interval:
6x500m row, rest 2 minutes between efforts
*Last completed January 3rd. Work off your previous times.

6
Mar

Tuesday – March 6th

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

WOD:
“The Hammy”
For time:
1k row
7 clean and jerk #135/95
50 pushup
7 clean and jerk
50 ab mat situp
7 clean and jerk
50 box hop 24/20″
7 clean and jerk
50 pullup
7 clean and jerk
1k run

May 20th coaches Josh, Phil and Jessica will be helping with The Hammy Fundraiser in Kent Ohio. Check out the link for details.
http://www.thehammy.org/e

5
Mar

Monday – March 6th

Erika lunging away while Jed gets one of his first bar muscle ups!

*If you plan to redo/do 17.2, please do your best to coordinate with a judge. We are happy to have people doing this on Mondays, but we will also be running class at the same time.

WOD:
2 rounds for time:
10 power snatch #135/95
30 GHD situp
50 air squat

Strength:
7×5 deadlift >60% of 1RM
*Do deadlifts using double overhand and hook grip. Ascend as heavy as possible.

4
Mar

Sunday – March 5th

Open WOD 17.2 / Open Gym
10am
11am
12pm

Sunday classes we will focus on getting athletes through Open WOD 17.2. Please arrive early to warm up; we ask that everyone doing the Open WOD be prepared to judge at least one heat.

There will be open gym during this time also. Feel free to come in, lift, make up a workout you missed, etc., but the coach’s time will be focused on the Open.

3
Mar

Saturday – March 4th

WOD:
Open Workout 17.2 (Click here to see the written standards and scaled option)
12 minute AMRAP:
2 rounds of:
50′ weighted walking lunge #50/35 dumbbells
16 toes-to-bar
8 dumbbell power clean
Then, 2 rounds of:
50′ weighted walking lunge
16 bar muscle up
8 dumbbell power clean
Etc., alternating between toes-to-bars and bar muscle ups
every 2 rounds.

2
Mar

Friday – March 3rd

Sam sporting his new AARPWOD shirt! We are proud to support advanced fitness for every age group! Keep it up AARPWOD members!

17.2 Open prep day
*If you need to perform 17.2 today, please show up early, warm up, and do your best to set yourself up with a judge.

Mobility:
Wrist and forearm
Lat and shoulder

Movement Practice:
Dumbbell power clean
Gymnastics

Row:
2.5k row
*Goal is to increase your stroke rate each 500m segment while keeping the overall pace the same. Should be holding your target pace for a 5k timed row.
500m at 1:45 pace 22 s/m
500m at 1:45 pace 23 s/m
500m at 1:45 pace 24 s/m
500m at 1:45 pace 25 s/m
500m at 1:45 pace 26 s/m
*These are Coach Phil’s stroke rates and pace. Each of you should be holding numbers that correlate with your 5k pacing. Start at a lower stroke rate than you would usually hold, and end at a faster one. My 5k is 1:45 pace at an average of 24 strokes per minute.

1
Mar

Thursday – March 2nd

A couple of you guys to a last minute stab at 17.1 when the deadline was extended. We are thrilled with the level of participation in The Open this year! Get ready to fight for that extra rep this coming weekend!

Strength:
15 minute to find 1 RM thruster from the floor.

WOD:
For time: *25 minute cap
1k row
50 handstand pushup
50 box jump over 18×30/18×24″
500m row
25 handstand pushup
25 box jump over