Saturday, 10-25-14

zeus

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Three rounds of:
30 Wall ball shots, 20 pound ball
75/45 pound Sumo deadlift high-pull, 30 reps
30/24 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
For Time


Thursday, 10-23-14

For max reps:
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)
3 Minutes rest
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)

Scaled, follow pattern with adding weight you can performwith good mechanical efficiency


Tuesday, 10-21-14

Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3

As many reps as possible in 3 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders

Rest 2 minutes

As many reps as possible in 6 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10 ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders

Rest 3 minutes

For time:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders


Monday, 10-20-14

Strength/Skill – Box Squats 5X5

10 – reverse burpees
10 – squat cleans 95 /65
10 – kb swings 53/35
10 – pull-ups
10 – push press 95/65
10 – ring dips
10 – thrusters 95/65
10 – toes through rings
10 – deadlift 95/65
10 – wall balls 20/14
10 – snatch 95/65
10 – ball slams 20lbs
10 – burpess
100 – d/u’s


Saturday, 10-18-14

There are 10 work intervals. Each work interval has a 2 minute cap. Take 2 minutes rest between each work interval. Start at #1 and end on #10. Your score is the “max reps” portion from each interval. One weight for all movements.

Interval #1:

10 Thrusters 135/95
Max reps Pull-ups

Interval #2:

2 Rounds of “Cindy”

Max reps Clean and Jerk 135/95

Interval #3:

10 burpees
Max Reps Overhead Squat 135/95

Interval #4:

8 Squat Cleans 135/95
Max Reps HSPU

Interval #5:

Max Reps Squat Snatch 135/95

Interval #6:

Run 200m
Max Reps Hang Power Clean 135/95

Interval #7:

10 Front Squats 135/95
Max Reps Muscle-ups

Interval #8:

25 Air Squats
Max Reps Push Jerk 135/95

Interval #9:

25 Box Jumps 20″
Max reps Deadlift 135/95

Interval #10:

15 Knees to elbows
Max Reps Hang Power Snatch 135/95


Friday, 10-17-14

Bench Press – 50% * 5, 60% * 3, 70% * 2, 80% * 1, 85% * 1, 90%xAMAP

WOD

5 Rounds
1 minute – Hang Squat Clean
1 minute – Box Jump Overs
1 minute – Toes to Bar
1 minute – Rest

Final Score is your LOWEST total # of reps from any 3 minute work interval For example if in the first round you try and pace and only get 20 total reps, that will be your final score.

Rx – 95/65, 24/20
Advanced – 75/55, 24/20
Beginner – 55/45, 20/20


Wednesday, 10-15-14

12 min AMRAP
3 Wall Walks
12 DB/KB Thrusters
5 Row/Row Push-ups (on KB or DB)

Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT).
Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding each movement.