Thursday, 11-21-13
Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4
B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack)
5 Rounds for time:
10 Thrusters (95 / 65 lbs)
10 Walk out/Walk in Push-ups
Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4
B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack)
5 Rounds for time:
10 Thrusters (95 / 65 lbs)
10 Walk out/Walk in Push-ups
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s
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…
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. Strength: Weighted Push ups 5X5 8 Min AMRAP- 10 Deadlifts 135/95 15 box jumps 24/20″ 15 Deadlift 185/135 15 box jumps 20 Deadlifts 225/155 15 box jumps 25 Deadlifts 275/185 15 box…
Important Membership Change Inforamtion Strength/Skill – Clean and Jerk 5-4-3-2-1 Clean and Jerk, 205/135 Muscle-up
“FRAN” 21-15-9 Thruster 95/65 Pull Up *12 Min Cap* Strength: Strict Press- start @ 50% 1rm strict press 2×5 2×3 4×1 Push Jerk- 5×3 start at last weight of strict press
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!