Archive for category: Blog

Strength

Front Squat

2-2-2-2-2

Partner WOD

10min AMRAP

Alternate complete rounds

8 DL

6 Hang Power Cleans

4 Push Jerks

(165/115)

*pick a weight that you can go unbroken for first 2 sets.

Hero WOD “Glen”

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For Time

30 Clean and Jerks (135/95)

1 mile Run

10 Rope Climbs

1 mile run

100 Burpees

No Skill

WOD

20min AMRAP

Run 200m

7 T2B

8 DL (225/165)

9 Box Jumps (30/24)

Cashout– 30 Bicep curls

Strength

Split Jerks

2-2-2-2-2

Work to a Heavy set.

WOD

10 RFT

5 DL (275/185)

20 DU’s

Cashout– Weighted Dips 3-3-3-3

Warm up

Tabata

Strength

DL

3-3-3-3-3

WOD

“Lighter DT”

(135/95)

5RFT

12 DL

9 Hang Power Cleans

6 Push Jerks

10:00min Time cap

Goal- cycle BB fast