2/4/6/8/10
Squat Clean Thruster 135/95
5/4/3/2/1
Shuttle Run
Skill:
2×3 Front Squat 50%
3×5 Squat clean 40%/50%/60%
Strength WOD
3×5 Front squat
3×10 Pistols
3×10 Weighted lunge 45/24
May 23, 2013
5/23/13
60 Sit ups
40 Wall balls
25 Burpees (plate)
40 T2B
60 KB Swings
Stength WOD
3×5 Power Clean
3×1 Clean and Jerk (at last set of power cleans/scale as needed)
4×5 Box jump 40/30
May 22, 2013
5/22/13
400m Run
then
3 Rounds
15 Box jump 24/20
15 Hang clean 95/65
then
400m Run
then
3Rrounds
15 Front Squat
15 Ring push up
then
400m Run
Strength WOD
5×3 Overhead squat (take bar from the ground)
May 21, 2013
5/21/13
Grace
30 Clean and Jerk 135
Rest 5 min
Core WOD
15 Turkish get up (each arm) 53/35
100 Sit ups
Strength WOD
3×5 Deadlift 65%/75%/85%
5×6 Hanging leg raise
5×10 Good mournings
May 20, 2013
5/20/13
“Bradshaw“
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Strength WOD
Strict press 3×5 65%/75%/85%
5×8 chin ups
5×10 dips
May 16, 2013
5/16/13
21 Push press 95/65
21 Pull up
15 Burpees (bar hop)
15 Push press 115/85
15 Pull up
12 Burpees (bar hop)
9 Push press 135/95
9 Pull ups
9 Burpees
Stength WOD
Max one rep Front squat
May 14, 2013
5/14/13
Regional Team WOD Event 6
100 Double unders
50 Hand stand push ups
40 T2B
30 Shoulder to Overhead
90ft Walking lunge
This WOD can be completed as a individual or team of two
Strength WOD
One rep max Deadlift
May 13, 2013
5/13/13
15 EMOM (every minute on the minute)
3 Deadlifts 205/145
6 Push ups
9 Wall ball shots 20/14
Rest 1min
15 EMOM
9 Sit ups
6 Air Squats
3 Power cleans 155/95
Rest 1min
Core: Tabata plank/Tabata leg raise
Strength WOD Re-test week!!!!
Max strict press
May 11, 2013
5/11/12
“Blake“
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris
Recent Comments