Duck, Duck, Goose

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Strength:
Split Squat
4-4-4-4

Metcon:
In Partners:
100 Partner Wall Balls (Stand next to each other. One partner throws the ball up to the target and the other partner retrieves it and performs a Wall Ball back to the first partner). Every time they break/drop the ball, they both perform 10 Partner MB Sit-up Tosses. (Facing each other, perform a sit-up with the ball, then toss it to their partner. Five each, 10 total Sit-ups/Throws).

*Scale reps/load as needed.

 

Burpees on the Beach

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RED (RX):
2 Rounds for Time:
Row 250 m
10 Hang Power Cleans (155/115 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (155/115 lb.)

WHITE:
2 Rounds for Time:

Row 250 m
10 Hang Power Cleans (135/95 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (135/95 lb.)

BLUE:
2 Rounds for Time:

Row 250 m
10 Hang Power Cleans
15/10 Cal. Assault Bike
10 Hang Power Snatches
**Scale weight as needed

Brehm

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For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Spicy Couplet

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RED (RX):
3 X AMRAP in 5 Minutes:
2 Rounds:
-10 Deadlift (225/155 lb.)
-10 Toes-to-bar
With time remaining of the 5 min perform AMRAP Calories Row

WHITE:
3 X AMRAP in 5 Minutes:

2 Rounds:
-10 Deadlift (165/115 lb.)
-10 Toes-to-bar
With time remaining of the 5 min perform AMRAP Calories Row


BLUE:
3 X AMRAP in 5 Minutes:

2 Rounds:
-10 Deadlift
-10 Wall Lying Hands to Toes
With time remaining of 5 min perform AMRAP Calories Row

Ragin Games Tomorrow :)

33412122_1981448085262086_2255707465125462016_nBest of Luck to our Athletes competing at Ragin’ Games tomorrow morning. Hope to see many OG faces out there to cheer them on! Please remember that OG and South will be closed on Saturday due to the Ragin Games.

STRENGTH:
Work up to a Heavy 2 rep Hang Power Snatch

METCON:
RED (RX)
For Time:

200-m Run with MB (20/14 lb.)
20 Power Snatch (95/65 lb.)
400-m Run
20 Power Snatch
200-m MB Run

WHITE:
For Time:
200-m Run with MB (16/10 lb.)
20 Power Snatch (75/55 lb.)
400-m Run
20 Power Snatch
200-m MB Run

BLUE:
For Time:
200-m Run with MB (14/10 lb.)
15 Power Snatch (65/45)
400-m Run
15 Power Snatch
200-m MB Run

**Ragin Games Athletes – it is suggested that you ride the bike or row during the Strength portion of class and complete BLUE at a steady pace. Be sure to properly stretch and foam roll immediately following the WOD. Everyone is welcome to take an ice bath as well.