Tuesday, 7-16-19

Strength -Push Press 5-5-5-5-5 W.O.D. – 4 R.F.T. 30m Bear Walk 30 Double Unders 30 Box Jumps Injuries and Fun “Accumulating injuries are the price we pay for the thrill of not having sat around on our asses” –Mark Rippetoe Injuries: First- They are a bitch. Pretty simply, they suck. Injuries, even the smallest kinds,…

Front Squats EMOM x12 2 Front Squats @ 70%   JJ U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand…

Strength: EMOM X 5 5 Strict Presses @ 72.5% of 1RM Avoid the standing bench press, meaning do not lean back. Brace, move your head back slightly, and press straight up. NO over arching. 10 rounds: 16 Box Jumps 12 Kettlebell swings (32/24kg) 9 Burpees to target

Complete as many rounds as possible in 20 minutes of: 5 Thrusters, 95#/65# 7 Hang power cleans, 95#/65# 10 Sumo deadlift high pulls, 95#/65#

Warm up: 2RDs at easy pace 10 Air Squats 10 Lunges :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 75% For time 200 Flutter Kicks 100 Sit Ups 80 Hollow Rocks 60 Reverse Sit Ups 40 V-Ups 200m DB Front Rack Walk 50/35 400m Run *25min Cap*

Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep