WODs

Thursday August 17, 2017


Endurance
10 x200’s RI: 20s
2 minutes rest
4×400 RI: 45s
2 minutes rest
8×300’s RI:30’s

Wednesday August 16, 2017


Strength
Squat Clean & Jerk 5-4-3-2-1
Squat Clean & Jerk 5-4-3-2-1
+5-10 % more weight each round


1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
Skill Work

Accumulate 50 Pistols
Pistol Progressions

Tuesday August 15, 2017


For Time
Fran-Ball
21-15-9
Wallball 20/14
Pull-ups


For Time
Finding SUMO
90 KB SDHP for Time 53/35
** Didn’t want to do it, but felt I owed it to you!


Monday August 14, 2017


For Time
White
5 RFT
3 rope climbs
10 T2B
21 Walking lunges with 45/25# plate overhead
400m run


Sunday August 13, 2017


Endurance
Short: 4x(Bleacher w/ sandbag and 800 meter run/3 minutes rest)
Long: 6x(Bleacher w/ sandbag and 800 meter run/3 minutes rest)

Thursday August 10, 2017


Strength
Front Squat 5-4-3-2-1
Add 5-10% each round

1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
AMRAP
170810
7 min Ladder up by 1
KB Swing 53/35
BJ 24/20


Tuesday August 8, 2017


Endurance
-1 Mile Relay Run alternating partners every 400.
-1 Mile Sled Drag @90/70(DOES NOT INCLUDE the weight of the sled) alternating partners every 400. While one partner is dragging, other partner is pinch carrying plates(10/15).
-1 Mile Row alternating partners every 400.
-300 Meter Tire Flip (Switch partners every 5 flips)

Monday August 7, 2017


20 Minute AMRAP
Nate
20 Minute AMRAP
2 Muscle ups
4 HSPU
8 KB swings 70/55


Notes:
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.