Warm-up 2 rounds of 20 total pull up hang hip touches each hip 10/7 L pull ups 10 scap push ups 10 cobras Strength Clean and Jerk 2×3@75% 2×3@80% 2×2@85% 1×1@90% 1×1@95% 1×1@100% 1×1@102% Rest 90s Between efforts WOD Diesel Francesca 21-15-9 Thruster (135,95) Burpee Bar Muscle-up Regional- 15-12-9 Bar Muscle-ups Open- 9-6-3 Bar Mups
Warm-up Run a loop 50 bandy side steps 30 bandy pull aparts Strength 1. Push-press 2-2-2-2 – 85-90% 2. Deadlift 3-3-3-3 @80% WOD 1200m Run 50 Burpees to Target (pull-up bar) 40 Front Rack Lunges (135,95) 800m Run 30 Toes to Bar 20 Clean and Jerks 400m Run 10 Strict Muscle-ups Regional- Kipping MUP Open- […]
Warm-up 20 cal row 10 pass thorughs 5 OHS 5 snatch balance 10 sots pres 20/15 cal bike 10 pass thoruhgs 5 OHS 5 Snatch balance 10 sots press Oly EMOM10 2-POS Snatch – Floor – Mid-hang -Start at 75% and increase weight ever 2 sets Strength Box Squat 5-5-5-5 with Chains WOD At 0:00 […]
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, […]
Warm-up Partner banded resistance warm up Strength Push a heavy sled with a partner WOD 100 Calorie Bike 100 Burpee Pull-ups 100 Cal Ski Erg or Row Once finished grab a plate (45,25) then Run as a team to the 20m line. Complete 8 Sled Pushes each. Run the long way back into the gym […]
Memorial Day Schedule (5/29) – 9am + 10am Only Warm-up 30 dubs heavy 10 OHS with 2 second pause in the bottom 30 dubs heavy 10 sots press 30 dubs heavy 5 tall snatch 5 squat snatch Mess around with the SA OH DB Lunges Oly Snatch Every 2 Minutes for 14 Minutes 3 Squat […]
Warm-up Run a loop Shoulder mobility Skill WOD 3x Not for Time 10 L pull-ups 100ft Handstand Walk Benchmark WOD “Helen” 3 Rounds 400m Run 21 Kettlebell Swings (1.5,1) 12 Pull-ups Rest 10 Minutes Regional WOD 6 21-15-9 reps for time of: Muscle-ups Single-arm overhead squats Men use an 80-lb. dumbbell Women use a 55-lb. […]
