Wednesday, 12-31-14
Strength:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3 reps
Push Jerk 5-5-5-5 reps
Five rounds for time of:
20 ring dips
50 D/U’s
15 min CAP
Strength:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3 reps
Push Jerk 5-5-5-5 reps
Five rounds for time of:
20 ring dips
50 D/U’s
15 min CAP
Skill:T2B skill work with goal on stringing multiple together For Time: 15 Burpee Box Jump Overs 24/20 15 power Cleans 135/95 15 Burpee Box Jump Overs 30 Front squats 135/95 15 Burpee Box Jump Overs 15 Push Jerks 135/95 15 Burpee Box Jump Overs
Partner WOD 5 Rds each 25 DB Snatches 55/35 25 SDHP 75/55 25 Reverse Lunges 25 Push Ups 15/12 AAB Partner 1 does 25 snatches then partner 2 does 25 snatches….
Snow day! We are closed.
Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups
WOD- 6 RFT: 8 Burpee Broad Jump 16 Overhead Walking Lunge with Medball 20/14 24 Weighted Sit Up 45/30 Strength – 3″(35# plate) Deficit Deadlift 6×4
MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician…