Blog Archive

WOD:
Density’s Destiny – Goal 10 Reps OTM – Load appropriately
BSQ
Push Up
Box Jump
Swing
Push Press w/DB
25 Intervals (Post loads) – Should be challenging – Rotate through exercises

Strength Accessory: Romanian Deadlift 5×5, Every 3 Minutes

WOD:
Density’s Destiny – Goal 10 Reps OTM – Load appropriately
BSQ
Push Up
Box Jump
Swing
Push Press w/DB
25 Intervals (Post loads) – Should be challenging – Rotate through exercises

Strength Accessory: Romanian Deadlift 5×5, Every 3 Minutes

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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

WOD:
Push Up: 6
Pull Up: 6
OTM 20 Minutes

Strength Accessory: Push Press 5×12, Every 3 Minutes

WOD:
Coach’s Choice

WOD:
Row: 1k
Burpee: 50
Double Under: 40
HSPU: 30 (Sub Strict Press if no HSPU)
HPCL: 20 (#155/#105)
TH: 10 (#155/#105)
For time

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

WOD:
S2O: 25 (w/DB #30/#20)
OH Walk w/DBs 40’
Walking Lunge @ High Carry 40’
Run: 120’ (Shuttle Run)
AMRAP: 20 Minutes

Strength Accessory: Deadlift 5×10, Every 3 Minutes

WOD:
Double KBCL: 10 (24kg/16kg)
Double KBFSQ: 10
Ball Slam: 10 (#30/#20)
AMRAP: 20 Minutes

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

WOD:
Double KBCL: 10 (24kg/16kg)
Double KBFSQ: 10
Ball Slam: 10 (#30/#20)
AMRAP: 20 Minutes

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

WOD:
Double Grace: PCL&J: 60 for time (10:00 Cap)

Strength Accessory: Sumo Deadlift 5×2, Every 3 Minutes


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