WODs

Thursday May 25, 2017


WOD
052517
20*18*16*14*12*10*8*6*4*2*
Sit-ups
*200m run after each set


Skill Work
Box Jumps for Height


Wednesday May 24, 2017


WOD
Wide Load DT
5 Rounds For Time
12 Snatch Grip Deadlift 135/95
9 Hang Power Snatch
6 Overhead Squat


Tuesday May 23, 2017


WOD
170517
10*8*6*4*2* Strict HSPU
*10 Power Clean 155/105 after each round of HSPU


Core
3×5 each side TGU

Monday May 22, 2017


20 Minute AMRAP
Marston
AMRAP 20
1 D/L 405/285
10 T2B
15 Bar face Burpees


Notes:
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Sunday May 21, 2017


Endurance
Mount Trashmore
Start Time 07:45
Park over by the half Pipe behind the big kids playground

Friday May 19, 2017


20 Minute AMRAP
Cloning Cindy
Rd 1: 5 Pull-up, 10 Push-up, 15 Squat
Rd 2: 10 Pull-up, 20 Push-up, 30 Squat
Rd 3+: add 5 Pull-up, 10 Push-up, 15 Squats each round


Thursday May 18, 2017


EMOM
170517A
EMOM 10 – increasing weight each minute
1 Snatch
2 Overhead Squat


Conditioning
170517B
Run 800m x3
90 sec rest between runs


Wednesday May 17, 2017


For Time
Mega Double Unders
500 Double Unders (16 min Time Cap)
At the top of every minute stop and do 2 power cleans at 185/125
**Begin with Double Unders


Tuesday May 16, 2017


AMRAP
AMRAP 8min
10 Cal row
10 KB swings 70/45
1 min transition
AMRAP 8 min
8 DB Burpee Deadlift 50/35 (each hand)
8 DB Push Press 50/35 (each hand)