Strength
Split Squats 3 x6 (each leg)
WOD:
“Annie”
50-40-30-20-10
Double unders
Ab-Mat Sit-ups
WOD
Monday 1/20/2014
Strength
Work up to 1RM
Of Clean Complex: Power Clean, Pause Front Squat (pause 3 seconds in bottom of front squat), Jerk
WOD:
“River Styx”
1000m Row THEN
21-15-9
KBS (55/35)
Burpees
Weakness is a choice
Friday 1/17/2014
Strength
Bench/Floor Press
Warm up followed by 5 x 3
WOD
“Nate”
20 Min AMRAP
2 Muscle-ups
4 HSPU
8 KBS (70/55)
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.
Thursaday 1/16/2016
Strength
Warm up Dead lift 2-4 sets followed by
5×5 same weight or each set
WOD
13.2
10 Min AMRAP
5 STOH (115/75)
10 Deadlifts (115/75)
15 Box Jumps
“EVERYBODY PITIES THE WEAK, JEALOUSY YOU HAVE TO EARN” -Arnold Schwarzenegger
Wednesday 1/15/2014
Strength
A)Snatch Grip OH Press 3×3 (behind the neck go light work on tequnique)
B)Strict Press 3 x 3 perform 1-2 warm ups if necessary
WOD:
10-1 Hang Snatch (95/65)
1-10 Pull-ups
Tuesday 1/14/2013
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Strength EMOM 10 MINUTES ODD: 10 Back Squats |
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Even: 5 Front Squats (same weight for both) WOD: 5RFT 7 Burpees 14 Ab-Mat Sit-ups 21 Walking Lunges |
Monday 1/13/2013
Strength
Warm up Squat Cleans
then
Squat Clean 5 x 2 increasing to 2RM
WOD
Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips
“A river cuts through rock, not because of its power but its persistence” – Jim Watkins
Friday 1/10/2013
Strength
Back Squat
Find you 1RM
Followed by one set of 10 @ your 10RM
WOD
3 RFT
10 CTB Pull-ups
10 Front Squats 135/95
10 Burpees
