"Schmalls"
Run 800 meters
The two rounds of:
50 burpees
40 pull ups
30 one-legged squats
20 Kettlebell swings, 1.5 pood
10 handstand push ups
Then,
Run 800 meters
U.S. Marine Corps Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
Friday, July 29th 2016
Shoulder press
5 X 7, increasing weight
4RFT
42 Double unders
30 Push ups
18 Wall balls
5 X 7, increasing weight
4RFT
42 Double unders
30 Push ups
18 Wall balls
Thursday, July 28th 2016
Back squat
5 X 7, increasing weight
EMOTM 15
1. 12 Chest to bar pull ups
2. 12 Calorie row
3. 15 Russian KBS (70/53)
5 X 7, increasing weight
EMOTM 15
1. 12 Chest to bar pull ups
2. 12 Calorie row
3. 15 Russian KBS (70/53)
Wednesday, July 27th 2016
Snatch
Work up to a heavy single, then do:
AMRAP 7
5 Snatches @ 70%
7 HSPU on 35lb bumper plates
Work up to a heavy single, then do:
AMRAP 7
5 Snatches @ 70%
7 HSPU on 35lb bumper plates
Tuesday, July 26th 2016
Front squat
5 X 4, increasing weight
Not for time
4 rounds
250m row + 250m run
Rest as needed between rounds
5 X 4, increasing weight
Not for time
4 rounds
250m row + 250m run
Rest as needed between rounds
Monday, July 25th 2016
Shoulder press
5 X 5, increasing weight
"Jackie"
1000m row
50 Thrusters (45/35)
30 Pull ups
5 X 5, increasing weight
"Jackie"
1000m row
50 Thrusters (45/35)
30 Pull ups
Saturday, July 23rd 2016
"Monti"
5 rounds for time of:
50 step ups with 45-lb. barbell, 20 inch box
135-lb. clean, 15 reps
50 step ups with 45-lb. barbell, 20 inch box
135-lb. snatches, 10 reps
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21st, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on September 17, 2009.
Monti is survived by his parents, Paul and Janet; brother Timothy; and sister Nicole.
5 rounds for time of:
50 step ups with 45-lb. barbell, 20 inch box
135-lb. clean, 15 reps
50 step ups with 45-lb. barbell, 20 inch box
135-lb. snatches, 10 reps
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21st, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on September 17, 2009.
Monti is survived by his parents, Paul and Janet; brother Timothy; and sister Nicole.
Friday, July 22nd 2016
Back squat
5 X 5, increasing weight
For time/reps:
3 rounds
40 Double unders
10 Burpees
Rest 1 minute
2 rounds
60 Double unders
15 Burpee box jumps
Rest 1 minute
120 Double unders
30 Burpee box jump overs (no touch)
Time cap: 14 minutes
5 X 5, increasing weight
For time/reps:
3 rounds
40 Double unders
10 Burpees
Rest 1 minute
2 rounds
60 Double unders
15 Burpee box jumps
Rest 1 minute
120 Double unders
30 Burpee box jump overs (no touch)
Time cap: 14 minutes
Thursday, July 21st 2016
For time:
50 Calorie row
50 Double unders
50 Wall balls
40 Calorie row
40 Double unders
40 Wall balls
30 Calorie row
30 Double unders
30 Wall balls
50 Calorie row
50 Double unders
50 Wall balls
40 Calorie row
40 Double unders
40 Wall balls
30 Calorie row
30 Double unders
30 Wall balls
Wednesday, July 20th 2016
Back squat
5 X 7, increasing weight
AMRAP 14
14 Pull ups
12 KB snatches (53/35)
100m run
5 X 7, increasing weight
AMRAP 14
14 Pull ups
12 KB snatches (53/35)
100m run
Friday, July 15th 2016
Back squat
5 X 7, increasing weight
AMRAP 14
14 Pull ups
12 KB snatches (53/35)
50m front rack lunges with barbell
5 X 7, increasing weight
AMRAP 14
14 Pull ups
12 KB snatches (53/35)
50m front rack lunges with barbell
Thursday, July 14th 2016
Work up to a heavy single Power Clean, then do:
Every 2 minutes for 8 sets
5 Power Cleans @ 80% + 12 TTB
Every 2 minutes for 8 sets
5 Power Cleans @ 80% + 12 TTB
Wednesday, July 13th 2016
Shoulder press
5 X 7, increasing weight
4RFT
15 deadlifts (225/155)
15 ring dips
5 X 7, increasing weight
4RFT
15 deadlifts (225/155)
15 ring dips
Monday, July 11th 2016
Back squat
4 X 5
Ladder 14
Thrusters (135/95)
2, 4, 6, 8, 10, etc....
Complete 30 double unders between each set
4 X 5
Ladder 14
Thrusters (135/95)
2, 4, 6, 8, 10, etc....
Complete 30 double unders between each set
Wednesday, July 6th 2016
Beginning of a strength cycle!
Back squat
5 X 9, increasing weight
AMRAP 10
4 HSPU
6 TTB
8 KBS (70/53)
Tuesday, July 5th 2016
For time:
3 Rounds
250m run
6 bar muscle ups
12 KBS (70/53)
Then rest 2 minutes and repeat:
3 Rounds
250m run
6 bar muscle ups
12 KBS (70/53)
Monday, July 4th 2016
Halsey gym will be closed for the holiday. A perfect day for a pool WOD! Happy 4th of July!
AMRAP 20
Swim 40 meters
25 push-ups
25 squats
25 double unders
AMRAP 20
Swim 40 meters
25 push-ups
25 squats
25 double unders
Saturday July 2, 2016
Hero Week!
wod:
J.J.
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Hero Week!
wod:
J.J.
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Subscribe to:
Posts (Atom)