Saturday, June 13th, 2014
Crain 2 rounds for time of:34 push-ups50-yard sprint34 deadlifts, 135/9550-yard sprint34 box jumps, 24/2050-yard sprint34 clean and jerks, 95/6550-yard sprint34 burpees50-yard sprint34 wall-ball shots, 20/1450-yard sprint34 pull-ups50-yard sprint Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A […]
Friday, June 12th, 2015
Warm Up: Crossover Symmetry- Activation Phase WOD:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans Men clean 185 lb.Women clean 125 lb. Cool Down: 800m row (easy pace)
Thursday, June 11th, 2015
Strength: Hang Snatch 3 x 3 @ 70% Power Snatch 2 x 3 @ 75% Squat Snatch 1 x 3 @ 80% WOD: 2 mile run for time Cool Down: 3 rounds 10 GHD sit ups 10 GHD back extensions
Wednesday, June 10th, 2015
Skill: Level 4: 100’ Handstand walk Level 3: 50 Handstand shoulder touches Level 2: 10 x 15 sec handstand hold Level 1: 10 x 15 sec handstand hold facing wall WOD: Back squat 5-5-3-3-3-1-1-1-1-1 reps Push jerk 5-5-3-3-3-1-1-1-1-1 reps Cool Down: Band mobility: Upper and Lower body