Wednesday, 4-9-14
Strength/Skill – Push Jerk + Split Jerk x 5
WOD 1
10 min A.M.R.A.P.
Row 150m
5 Power Cleans 185/135
10 Box Jumps 24/20
Rest / Set up 3 mins.
WOD 2
10 min. A.M.R.A.P.
5 D.B. Thrusters 45/25
5 Chin-ups
20 D/U’s
Strength/Skill – Push Jerk + Split Jerk x 5
WOD 1
10 min A.M.R.A.P.
Row 150m
5 Power Cleans 185/135
10 Box Jumps 24/20
Rest / Set up 3 mins.
WOD 2
10 min. A.M.R.A.P.
5 D.B. Thrusters 45/25
5 Chin-ups
20 D/U’s
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….
No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders
Strength/Skill – Hang Clean Pulls 5 x 3 3 rounds for time of: 15-foot rope climb, 3 ascents 25 ring dips 100 squats
For Time: 21-18-15-12-9 Box Jumps 24/20 KB Swings 1.5/1.0 K2E
We will be judging the Open Friday night and Saturday. We will be closed Sunday. 15 min EMOM Min 1 – 15 Hollow Rocks Min 2- :45 2-KB Front Rack March 70/53 Min 3- 20 Sit Up Every 4 min for 24 min 12 DB Front Squat 50/35 12 Burpee over the DB’s 12…
6 RFT 1 Rope Climb 2:1 8 DB Walking Lunges 50/35 10 DB Front Squats 50/35 12 DB Push Press 50/35 25 Med Ball Twists 20/15 *30 min Cap*