Run Fest
1600 Meters, Rest 4 Minutes
1200 Meters, Rest 3 Minutes
800 Meters, Rest 2 Minute
400 Meters

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“Partner Double DT”
10 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*alternate rounds with partner

Women’s weight: 105
Men’s weight: 155

WOD Guidance & Goal: Each movement you should be able to do unbroken. One of the 3 movements will be your limiting factor when it comes to choosing a weight. DT takes 5-10 minutes as an individual. Target 15 minutes.

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DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Best of luck to Pete and Jackson who are competing in the Bay State Games for weightlifting! Pete lifts at noon on TOMORROW and Jackson lifts at 12:30p on Sunday,  at the Umass Boston hockey arena.

“Know Places”
Every Minute on the Minute for 22 Minutes:
Odd: 6 Man Makers (45/35)
Even: 50 Meter Shuttle Sprint

WOD Guidance & Goal: We’ve done this workout two times before and it’s a grind! Choose a weight for the dumbbells that feels moderately heavy for the first set of man-makers. They should be unbroken. Sprint the shuttle runs.

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5x200m, :30 between each 200m
rest 4 min
4x200m
rest 3 min
3x200m
rest 2 min
2x200m
rest 1 min
1x200m

Best of luck to Pete and Jackson who are competing in the Bay State Games for weightlifting this weekend! Pete lifts at noon on Saturday and Jackson lifts at 12:30p on Sunday, at the Umass Boston hockey arena.

“Now or Never”
5 Rounds:
50ft Dumbbell Walking Lunge (50/35)
12 Chest to Bar Pull Ups
Rest 5 Minutes
3 Rounds:
400 Meter Run
20 Kettlebell Step Ups (20)(53/35)

WOD Guidance & Goal: xThe first workout use 2 dumbbells you can lunge at least 25′ and a pulling movement you can do at least 3 consecutive reps. Complete each couplet under 15 minutes. 

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6:30a and 6:30p

Front Squat
3×6, across

“Boots and Pants”
AMRAP 6:
1000 Meter Row
50 Pistols

WOD Guidance & Goal: Last time we did front squats the rep scheme was 3×8. Go heavier today (85-90%) For the metabolic portion of the workout, complete the row as fast as possible then chip away at the pistols. Women, target 4 minutes. Men, target sub 3:30. 

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3 sets (3x300m)walk 100m between reps
rest 3 minutes between sets

“Taste”
30-20-10
Push Jerk (135/95)
Toes to Bar
Box Jumps (24/20)

WOD Guidance & Goal: Choose a weight you can do 10 consecutive push jerks. Chip away at toes to bar. Small sets with short breaks. Find a steady pace on the box jumps and keep moving. Target time is 10 minutes

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Congratulations to Tara who won her fight on Saturday!

“Sweet Dreams”
30 Burpees
30 Wall Balls (20/14)(10/9)
10 Muscle Ups
10 Squat Cleans (225/155)
10 Muscle Ups
30 Wall Balls
30 Burpees

WOD Guidance & Goal: Set a moderate pace the first set of burpees. Do wall balls in 2-3 sets to save arms of muscle ups. Chip away at muscle ups. Cleans will be singles and should feel heavy. Go big/unbroken on the second set of wall balls and speed up the last 10-15 burpees. 

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3 x 1k row, rest 3 minutes between sets

“Team Medball Mile”
With a team run in a single file line. Athlete one has the medball and passes overhead to athlete two. Athlete two passes overhead to athlete three and so on until the last person in line gets the medball. The last person will then sprint to the front of the line and start the process over. Complete 4 laps on the track as a team

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“The Seven”
7 Rounds:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlift (245/175)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups

WOD Guidance & Goal: When choosing your weights, consider that the first round should be unbroken for all movements. There will be a 35 minute cap.

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“Hall of Fame”
AMRAP 15
300 Meter Run
30 Double Unders
3 Legless Rope Climbs

WOD Guidance & Goal: Today is the day to practice double unders and legless rope climbs. Even if that means scaling the reps. Target 4-5 rounds.

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6 sets:
25 meters of broad jumps, sprint 200m
2 min rest between sets