Going Away Dinner for John Francis Tonight, Friday!

Join WP members for tonight's going away dinner at Pies and Pints!

John Francis is moving to Virgina next week, and we want to wish him well. 

We will meet at Pies and Pints at Eastchase at 7PM. 

Please let Alex know if you're coming!


Hope to see everyone there! 



200yd run
10min dynamic warm up

Metcon (No Measure)

5/10/20yd suicide sprints x5

Metcon (Time)

2 person teams
double randy (150 power snatches) 75/55

then complete 200yd run to finish

Strength: Walking Lunges

200yd run
arm and leg swings

A1.contralateral tall kneeling to standing w/dumbbells in each hand 3x10 https://www.youtube.com/watch?v=5E3ylmfTWjo
A2. v-ups 3x20
A3. weighted db lunges 3x8
B1. 30 air squats

use kettle bells if need be
these are supersets

box shoulder stretch 2x1min
doorway stretch 2x1min


Walking Lunges (building to a 5yd max weighted walking lunge)

lunge is in the front rack

Metcon (Time)

3 rounds for time
20 box jumps 24/20
20kb swings 53/35

Death by Annie

8 min bike or row
dynamic warm up

5 mins warm up and mobilize shoulders
Metcon (Time)
death by Annie
100 pull ups
100 push ups
100 sit ups
100 air squats

every 25 reps complete 250m bike or 100m row
The row or bike does not count as reps there is also a 30min cap

Death by DT

8min bike or row
10min dynamic

10 Barbell warm up for hang cleans deadlifts and shoulder to overhead

Metcon (Time)

Death by DT (25 min cap)
10 rounds of DT at 115/75
After each round 30 double unders

DT is 11DL; 9HC; 6S2OH

Overhead Squat Work

Run 200yds
30 banded good mornings
50 face pulls with red band
20 pvc 360s
20 perfect push ups
20 scap pull ups
20 air squats
1 min pigeon pose each side
1 min box shoulder stretch

6 to 8 mins to warm up for OHS


Overhead Squat (3,3,3 @ 60% 2,2, @ 75% 1,1@80 to 85%)

record your set of 2x1

Metcon (Time)

4 rounds
15/12 cal bike
20 PS 75/55
200/175m row
10 yd OHWL 75/55

Time to AMRAP

200yd run
Arm and Leg swings

A1. kneeling single arm kb press 3x8-10
A2. goblet squats w/kb 3x4; 3511
A3. side plank on elbow 3x30-45sec
A4. WB 3x6-8
A5. single arm kb bent over row 3x8-10
*20 to 30 sec rest between each set for all

set up for work out

Metcon (AMRAP - Rounds and Reps)


20 WB 20/14
8 C2BPU's
40 DU's
12 T2B

Squat Clean TNG

5 min row
8 min dynamic movement
PVC Pass Throughs
30 banded good mornings
pigeon pose
box shoulder stretch

warm up to clean


Clean (10 mins to work up to a heavy TnG triple)

this is a squat clean, no power

Metcon (Time)

10 to 1 of
power cleans and burpees, once you get to 1
then you will go up
1 to 10 of
russian kb swings and goblet squats

cleans Rx 155/115; 135/95; 115/75
kb 70/53

Deadlift work

200yd run; 30 banded good morning;
20dumbbell single leg deadlift each

20 scorpions, 1 min worlds greatest stretch each leg

6 to 8 mins warm up for deadlift


Deadlift (6x8 @ 75%)

Power Snatch Heavy

8 mins of dynamic movement

3x12-15 ring dips
3x12-15 kb SDHP
20 goblet squats
20yd bear crawl

10 min warm up for snatch
position work adding weight through out


Power Snatch (4x3 heavy @70 to 85% )

Metcon (Time)

3 rounds
20 alt. kb snatch 70/53
10 T2B