“Mutiny at Sunset”

 Warm Up

Butt Kicks
Toy Soldier
10 Air Squats
10 Chin-Ups

Skill
EMOM 2 for 6 Rounds
4 Pistols
10 GHD Situps

Metabolic Conditioning: "Mutiny at Sunset" 
For time. 22 minute time cap. 
Row (Performance: 1500m 
 then 4 rounds: 
8 supine ring rows
8 dumbbell hang power cleans
8 pistols (alternate legs as desired)
16 burpees

16:27

Baseline

Warm-Up 

2 rounds
Row 250m
10 front squat
10 push-ups

Strength: 5×3 front squat
135,165,185,205,225,245

Super Set: 5×5 strict dips
Metabolic Conditioning:
"Baseline"

In this baseline workout, the goal is to complete a

500-meter row followed by
40 air squats
30 sit-ups
20 push-ups
10 pull-ups for time.

3:45

“Brockton Blockbuster”

@Lalanne Fitness with Srin!  

Mobility: Shoulder

---

Skill Practice Warm Up: Spend 7 minutes working up to a challenging hang squat snatch + overhead squat. Plan on hitting that weight for 2-3 ‘sets’.


5 Rounds
5 Hang Squat Snatch @95lbs 
5 OHS @95
5 Strict Press  @95
5 Push Jerk@95
60 Double Unders 
rest 1 min

 Total time - 15:09

2k Row

Anthony needed some rabbits to chase for a 2k Row.   We had a good turnout - Dennis O, Rob P, Tom G, and Mark.   Anthony gave us a 45 second head start.  I was pretty tired so wasnt expecting any kind of PR but I always hope something spectacular will happen.   My plan was to pace my first 500 and go from there.  I thought I did but still couldnt sustain it and had the wheels fall off in the last 500.  Better pacing but still not good enough.  Way off my PR.   I would like to keep doing this to see if I can improve.

2k - 7:25

splits -
1:46.9
1:50.7
1:51.1
1:56.7

Well off my PR pace

Add caption

Tom Gormley

I dont feel as bad after looking at Tom's splits.  He fell off the pace pretty hard as well.

Airforce

Roll Call for Craic Master - Dennis M, Rob P, Tom G, Anthony, Chris, Eric K. and Eric G

“Air Force”
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
Athlete must do 4 burpees at the beginning of every minute, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
A variant of this WOD using a heavier weight is “Top Gun“ @135

8:52

Part B
Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

1- 2:13
2- 1:13
3 - 33

Deadlifting

A) Deadlift 3-3-3-3-3 (25 mins)

135, 225, 275,315,335,365,385
+
B) 3RFT
200M run
5 Deadlifts 225/185
10 C2B

5:03

Hang Power Cleans

Warm Up:

3 Rounds - 

10 - Touch ground and air

10 - Air Squats

10 Situps

10 Spidermans

 

A) Work to a heavy Hang Power Clean 135,185,205, 215, 225
+

B) 10 AMRAP
5- Squat Cleans (start at 95/65, add 10# each round)
10- Box Jumps 30/24 

 6 Rounds plus 3 reps

Extra Work
A1) 3 x (3-10) Glute Ham Raises/Attempts/Back Extensions
A2) 3 x :30 Arch Hold
A3) 3 x :30 Box Hamstring Stretch (Hands on Floor, Feet on Box, Legs locked out