WOD

Monday 10/14/2013

AM classes 9,10,11,noon(open gym)

PM classes 5,6,7

Skill

Push Jerk 10 min to find 1 rep max

WOD

30-20-10

Strict press 95/65

Pull-ups

KB swings 55/35

Push-ups

Burpees

Sit-ups

Back  Squats 95/65

“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” Arnold Schwarzenegger

 

Strength

Power cleans 5×5

WOD
10,9,8,7,6,5,4,3,2,1
Power cleans 155/105
Turf length sprints
Knees to elbow

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.-Henry Rollins 

 

5x Front squat (135#/95#) Clean off floor
10x HRPU’s
15x Pull ups 
Run 200m

 

Strength

Deadlift

10,8,6,4(warm up) 5×2 (working ~90% 1RM)

WOD

Max rounds, no time limit
Do one triplet every 30 seconds until failure
1x Deadlift (3/4 bw)
1x Hang clean(3/4 bw)
1x Push jerk (3/4 bw)

WOD

Jack

Complete as many rounds as possible in 20 minutes of:

Push press, 10 reps 115/85
10 KB Swings, 55/35
10 Box jumps, 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Strength

20 Min to work up to a 1 rep max Back Squat

Followed By 1 set 75% 1RM to failure

WOD

5  Rounds

5 Front Squats 135/95

5 Push Jerks 135/95

5 Over Head Squats 135/95

5 Back Squats 135/95

Rest 1 min between rounds score is time of fastest round