Blog Archive

WOD:
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Strength Accessory: Back Squat 5×2, Every 3 Minutes

WOD:
Run: 800
Burpee Box Jump Over: 30
Pull Up: 30
Dip: 30
Run: 800
For time

Strength Accessory: Overhead Squat 5×12, Every 3 Minutes

WOD:
Instructor’s Choice

WOD:
Lunge: 40’ – Low Carry – DB #50/#35
Run: 100
Push Press: 10
Run: 100
AMRAP: 15 Minutes

Strength Accessory: Bench Press 5×3, Every 3 Minutes

WOD:
Butcher Push: 50 Yds – Sprint (180/120)
Then
Pull Up: 12
Push Up: 12
T2B: 12
3 Rounds

Strength Accessory: Front Squat 5×10, Every 3 Minutes

WOD:
Instructor’s Choice

WOD:
Jump Squat: #45/#35: 30
AbMat Sit Up: 30
Push Press: 30
3 Rounds for time

Strength Accessory: Press 5×5, Every 3 Minutes

WOD:
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Strength Accessory: Overhead Squat 5×2, Every 3 Minutes

 

WOD:
Barbell Complex
DL/CL/FSQ/J (#155/#120)
AMRAP 20:00
Strength Accessory: Sumo Deadlift 5×12, Every 3 Minutes

WOD:
Instructor’s Choice

Friday- May 15
WOD:
Barbell Complex
DL/CL/FSQ/J (#155/#120)
AMRAP 20:00
Strength Accessory: Sumo Deadlift 5×12, Every 3 Minutes


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