For time
400 meter run
6 Power snatches
12 thrusters
18 Front rack lunges
500 meter row
24 Over bar burpees
30 Wall balls
36 Double unders (scale 3:1 singles)
400 meter run
400 run is around building
One bar
Rx+: 135/95, 30/20
Rx: 115/80, 20/14
Adv: 95/65, 20/14
Beg: 75/55, 16/10
Partner WOD Saturday -“THE THREE HUNDRED” Strength/Skill -Daedlifts Tabata’s Deadlift Lifts 225/135 Push-ups Hang Power Cleans 95/65 There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
Warm up: 2RDs at easy pace 5 burpee 2 Wall Climbs 100m Run 12 min to complete: 5x 8 Bench Press 25 min EMOM Min 1 – 6 DB Box Step Ups 50/35 Min 2 – 15 Wall Ball 20/14 Min 3 – 12 Dips Min 4 – 3 Inverted Burpee Min 5 – Rest
Strength: Weighted Push Ups 5X3 Partner Wod 40 Burpee Box Jump (20″) 30 Power Clean and jerks (155/105) 40 Cal Row 40 C2B Pull Ups 40 Cal Row 30 Power Clean and Jerks (155/105) 40 Burpee Box Jumps *Share reps as needed
A BIG CONGRATS TO JAVIER WHO PAST HIS LEVEL 1 TEST!!! “Manion” Seven rounds for time of: Run 400 meters Back squat, 29 reps 135/95 115/65 95/45 Scaling will be provided by Coach Mariana First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based…
Training on an Empty Stomach People often ask if it is alright to train on an empty stomach. This is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can…
9 min E3MOM Back Squat 3×10 @ 45,50,55% of 1RM 3 FT: 30 Wallballs 20/14 30 Box Jumps 24/20 30 SDHP 75/55 30 S2OH 75/55 30/21 Calorie Row *21 min Cap*