WOD:
Descending ladder 8,7,6,5,4,3,2,1
Squat clean (185/135)
50 double unders
Cash out:
5 300m sprints on the rower. rest 30 seconds in btw each sprint.
WOD
Friday 6/21/2013
Hero WOD
“McGhee”
30 min AMRAP
5 DL (275/190)
13 push ups
9 box jumps (24/20)
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
Thursday 6/20/2013
WOD
For time
run 800m
50 air squats
30 Calorie ROW
10 HSPU
run 400m
10 HSPU
30 Calorie ROW
50 air squats
run 800m
“When you promise yourself something, make a commitment, you can’t give up. Because, when you’re in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate – in any field – are usually the ones who win. Regardless of talent.”
Wednesday 6/19?2013
Strength
Squat clean 2x2x2x2x2
WOD:
7 RFT (185/135)
3 fronts squats
3 jerks
run 400m
Tuesday 6/18/2013
WOD
Complete the following in whatever order you like:
100 ball slams
100 push ups
100 burpee pull ups
300 double unders
Monday 6/17/2013
WOD# 1:OH squat, Front squat, Back squat (135/95)
Perform 3 sets of each exercise until FAILURE each set. Rest exactly 1 min in btw sets. BALLS OUT on every set! Finish one movement before moving on to the next.
WOD# 2: 5 – 200meter sprints, 30 second rest in btw
WOD#3 100 sit ups
Friday 6/14/2013
Strength:
A. Three sets, not for time, of:
Bar Muscle-Up Roll outs or strict pull ups x 3-6 reps Strict Handstand Push-Ups x 10-12 reps (add deficit if these are easy for you)
B. Take 15-20 minutes to build to a heavy Split Jerk
WOD:
Every minute, on the minute, for 12 minutes: 10 Hang Clean (135/95 lb) 10 Chest-to-Bar Pull-Ups
If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.
“If It Hurts Once Then Do Two More Not Till You Cry Train Till You Die”
Barbarian Twins
Thursday 6/13/2013
Strength
Deadlifts 5,5,5
WOD
#1
3RFT
30 Deadlifts 95/65
30 Lateral bar jumps
Rest 2 min
#2
3RFT
3o Wall balls 20/14
30 box jumps 24/20
Rest 90 sec.
5 RFT
200 meter Row or Run
30 sec. rest between rounds
