CossFit South Rockland

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Saturday, December 16, 2017

Day #41 Hero Saturday

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.


Junk Yard Dog Warm up 
3 minutes jump rope

2x
T-jumps x 5
Jump over crawl under x 5

Skill
Partner deadlift

WOD
Scooter

30 minute PARTNER AMRAP of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)

Friday, December 15, 2017

Day#40 (Speed/ Mental Toughness)


C&J Warm Up 
5x
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill
Barbell complex

WOD
20 minute AMRAP
(w/110# m/165#)
5 deadlifts
4 hang power cleans
3 power jerks

**Complex must be consecutive or no point awarded for round


Thursday, December 14, 2017

Day #39 (Volume/ Pace)


Jump rope Warm up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill
Ring complex with spotter

WOD
20 minute AMRAP
75 double unders
Ring complex:
-Inversion
-Skin the cat
-Inversion
-3 pike/tuck pulls
-Muscle up
-L-sit to support
-Forward roll
-Inversion to slowly lower
*No measure/ skill work


GoFit
Jump rope Warm up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)


Skill
Movement standards

WOD
5x
30:30
-Jump rope
-Ring rows
-Burpees
-Dips

Wednesday, December 13, 2017

Day #38 (Loading/ Go!)


Single arm DB Warm up
With a partner
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)

Skill
Movement standards

Partner WOD
10 minute tag
20m single arm farmer walk (10m right/ 10m left)
20m single arm DB walking lunge (10m right/ 10m left)
8 DB snatch
(W/45# M/70#)


Tuesday, December 12, 2017

Day #37 (Sole Lift/ Skill)


Warm up
Tornado tag
400m run
Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.

B-Partner Warm up #2
Plank/ later jumps
Partner low five push ups
Partner sit ups
Partner KBS or KB toss
Partner squat/ with hold 5x3
Partner 40m run

Skill
Stone G2S

WOD
A- 5x 2
Stone G2S

B- Fireball!
3 rounds of time:
10 stone G2S w/65 m/115
12 burpees over parallette
*7 minute time cap

GoFit
MB Warm up #2
4x
Lateral shuffle MB tosses
MB rotations
MB high low pass
Partner wall ball shots

Skill
MB cleans

WOD
5x
30:30
20:40
-MB clean
-Burpees