Saturday, September 19th, 2015
WOD5 rounds for time of:Run 800 meters30 GHD sit-ups30 hip extensions Cool Down100 hammer time
Friday September 18th, 2015
Warm UpCrossover Symmetry: Iron Scap WODPush jerk 3-3-3-3-3 reps20 weighted sit ups between ea set 30/20 Cool Down2x 250m sled push, must add weight, rest as needed between
Thursday, September 17th, 2015
Skill:5 min EMOM1 Rope Climb or 2 beginner rope climb + 1 jump into foot hold WOD 42-30-18 reps for time of:20/14 wall-ball shots75/55 sumo deadlift high pulls20-inch box jumps75/55 push pressesRow (calories) Cool Down20 barbell rollouts
Wednesday, September 16th, 2015
Conditioning:10min EMOM5 burpees50’ bear crawl WOD“Marco” 3 rounds for time of:21 pull-ups15 handstand push-ups9 thrusters 135/95 Cool Down500m row U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, […]
Tuesday, September 15th, 2015
Skill: Spend 5 min working handstand walk or handstand plate walk or handstand shoulder touch WOD “PK” 5 rounds for time of:10 back squats 225/155 10 deadlifts 275/190400-meter sprintRest 2 minutes Cool Down30 cal airdyne U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st […]