Turn up Thursday 5-4-17
Strength
Back Squat
5-5-5-5-5
WOD
3Rounds of…
8 Hang Power Cleans (115/75)
5 Front Squats (115/75)
25 DU’s, then,
Run 600m (end of street)
Then 3 Rounds of…
8 Hang Power Cleans (115/75)
5 Front Squats (115/75)
25 DU’s
Gymnastic Wednesday 5-3-17
SKill
Handstand holds
WOD
10-9-8-7-6-5-4-3-2-1
HSPU’s (Wall walks= scale)
V-ups
Burpees
Air Squats
20min time cap
Tactical Tuesday 5-2-17
Strength
Clean
20min to Establish heavy 1RM
WOD
11min AMRAP
100m WB run
6 DL (225/155)
100m WB run
6 C2B pull-ups
Hero WOD Monday 5-1-17
No Skill
Hero WOD “Zeus”
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Freaky Friday 4-28-17
Strength
OHS
5-3-1-1-1
WOD
Complete in any order for time.
50 Bench Press (135/95)
50 WB
50 Burpees
50 SDHP (75/55)
50 Slam balls
Turn up Thursday 4-27-17
SKill
T2B
Progressions
WOD
200m buy in then,
2 Rounds of…
20 DL (185/135)
20 sit-ups
20 Pull-ups
20 lunge Jumps
Then run, 400m
Weightlifting Wednesday 4-26-17
Strength
Split Jerks
5-3-1-1-1-1…
WOD
10min AMRAP
8 Push presses (115/75)
7 Ring Dips
20 DU’s
Cashout– 20 V-ups / OH tri ext.
Kettle bell Tuesday 4-25-17
SKill
1000m row for time
WOD
10 RFT
3 Strict pull-ups
5 KB row (45/25)
5 Single arm goblet squats (each side) (45/25)
12 KBS Russian
100m run
25min time cap
Motivational Monday 4-24-17
Strength
Front Squat
5-3-1-1-1…
Establish Heavy 1
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (95/65)
Box Jumps (30″/24″)
Cashout– pistol Squats / lateral raises
Mustache Friday 4-21-17
Strength
Cleans
2-2-2-2-2
WOD
4 Rounds of 4min
10 Hang Power Cleans (135/95)
7 S2OH (135/95)
15 Sit-ups
100m Farmers Carry (50/35)
