Archive for category: Blog

Strength

Bench Press

8-8-5-5-3-3

Heavy 8, 5, 3!

WOD

10-9-8-7-6-5-4-3-2-1

C2B/ Pull-ups

OHS (115/85)

WORKOUT 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1) 25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

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