Thursday, 6-3-16
Strength:
14 min EMOM
10-15 T2B
10-15 Push Ups
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Weighted Pull-up, no kipping 45/25
Strength:
14 min EMOM
10-15 T2B
10-15 Push Ups
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Weighted Pull-up, no kipping 45/25
WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill -Hang Snatch 3-3-3 Snatch 1-1-1 21,15,9 rep rounds for time: Snatch – 80% of 1 RM Chin ups COVP (Chin over vertical plane)
For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and…
Strength: 5 x 5 of ( 1 + 1/2 back squats ) go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. 4 Rounds for time of: 21 Pistols 18 KB/DB Snatches 15 Kettlebell Swings 53/35 12 Handstand Push-ups
20 min AMRAP Burpee-Box Jump(24/20)- 1 Power Clean (155/115)-Walking Lunge(15)-Double unders(20)-Sprint back to starting position for burpee. That is one round. (For box jump, jump up, then off other side and a dirty barbell will be anxiously awaiting to cleaned)