Strength: Back Squat 5-5-3-3-1
WOD: 30-20-10
· Hang Clean (95/65)
· Wall Balls (20/14)
Mobility: Front to back split: 3x 15 seconds each leg (6 total)
WOD
Monday 6/24/2013
Strength: Snatch Balance 5 x 2
WOD: 10-1 Power Snatch (95/65)
1-10 Over the Bar Burpees
Mobility: Bridges- 5 x 15 second bridge hold
Saturday 6/22/2013
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.
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
