Monday 11-12-18

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

Monday 10-29-18

Strength

Push Press

5-5-5-5-5

WOD

2RFT

40 KBS (62/35)

30 FS (95/65)

20 Knees to Elbows

10 HSPU’s

Thursday 10-4-18

No Skill

WOD

20min AMRAP

Run 200m

7 T2B

8 DL (225/165)

9 Box Jumps (30/24)

Cashout– 30 Bicep curls

Friday 8-17-18

Strength

Touch and Go

Power Cleans

10-8-6-4-2

WOD

Run 200m

10 clean and Jerks (185/115)

Run 200m

8 Clean and Jerks (185/115)

Run 200m

6 Clean and Jerks (185/115)

Run 200m

4 Clean and Jerks (185/115)

Wednesday 7-25-18

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

Monday June 25th

Strength

Weighted Pull-ups

3-3-3-3-3-3…

WOD

5RFT

8 DL (165/115)

5 Hang Power Cleans (165/115)

2 Push Jerk (165/115)

40 DU’s

Thursday 5-25-18

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

Thursday 4-5-18

Strength

Push Jerks

5-5-5-5-5

WOD

“Grace”

30 Clean and Jerks for Time

(135/95)

Cashout

3×8 Bench

3×8 Ring Dips

Wednesday 12-13-17

Strength

Snatch Complex

1 Snatch HP+ 2 Hang Squat Snatch + 1 OHS

7 sets

Work to heaviest set possible completing complex

WOD

8 RFT

5 Snatch Grip DL (135/95)

10 WB (20/14)

5 Box Jumps (24/20)

Test Post

Motivational Monday