Thursday, 3/31/11
Strength – Weighted Pull-ups – 3-3-3-3-3
W.O.D. – 12 min A.M.R.A.P:
4 – Wall Climbs
8 – Goblet Squats 45/25
12 Anchored Sit-ups
Strength – Weighted Pull-ups – 3-3-3-3-3
W.O.D. – 12 min A.M.R.A.P:
4 – Wall Climbs
8 – Goblet Squats 45/25
12 Anchored Sit-ups
Strength: 5X5 Bench press For time: 100 d/u 21-15-9: Wallballs (20/14) Chest to Bar Pullups 100 d/u
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings…
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*
Strength/Skill – Push Jerk 2-2-2-2-2 3 Rounds One Minute Ring Dips Two Minute Shoulder to Overhead – 95/65 Three Minute Box Jumps – 24/20 1 Minute Rest
Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you…
Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scale: Dirty 30