Friday, 1-20-17

Skill – Handstand Practice: 5 mins – Hollow Body W.O.D – “AMRAP-a-rama!” All rests are 2 mins. long AMRAP in 4 minutes: 15 KB swings 10 K2E Rest AMRAP in 4 minutes: 20 Wall ball 20/14 250m Row Rest AMRAP in 4 minutes: 15 Push ups 10 Plyo lunges (ea) Rest AMRAP in 4 minutes:…

Strength: Back Squat 5X6 @ 75% of 1RM Attach an object at precisely 12″ above your maximum reach and complete 4 rounds for time of: 30 Jump and touch 185/145 pound Deadlift, 20 reps 10 Handstand push-ups

Veterans Day In observance of Veterans Day, we will be doing a very special WOD. “Jack” 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….

Strength: Every :20 for 6 min 3 Strict Press start @ 50% 1RM (if you can increase, do it) 16 min AMRAP 50 Cal Row 40 Overhead Walking Lunge 45/35 30 Power Clean 135/95 20 Ring M/U (20 c2b pull up + 20 Dips) 10 Thruster 135/95

Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row

W.O.D. 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 5 H.S.P.U’ s