Friday, 09 October 2015

Uncoached wod!

For completion:

5 X 5 Weighted Pull-Ups – Strict (Med ball/Dumbbell/Lifting belt with chain)

5 X 10 Weighted T2B (Med Ball)

5 X 10 Weighted Dips (Rings or Dip Bar)

3 Rounds of L-Sit hold using parallelettes

Round 1:  30 seconds

Rest 1 minute

Round 2:  20 seconds

Rest 1 minute

Round 3:  20 seconds

Thursday, 08 October 2015

Uncoached wod!

1st 30 Minutes:  

Establish 1RM Snatch

2nd 30 Minutes:

Death by Wall Ball

Wednesday, 07 October 2015

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

225-lb. deadlifts

Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

155-lb. power cleans

One-legged squats

Tuesday, 06 October 2015

1st 30 Minutes:

Muscle-ups and/or muscle-up progressions.

Check out this video:  https://www.youtube.com/watch?v=nFGA9eG-JaA

Wod:

5 Rounds for time of

20 Ring Rows

20 Burpees

Monday October 5, 2015

“Isabel”

30 reps for time

Snatch (135/95)

Cash-out:  300 sit ups

Saturday October 3, 2015

Welcome back wod.....

SUPER HERO SATURDAY!

“JT”

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

21-15-9

HSPU

Ring Dips

Push Ups

20 minute break.  bring a snack and water!

Then…

“Michael”

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds for Time

Run 800 meters

50 Back Extensions

50 Sit Ups

The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Friday October 2, 2015

For completion:

5 X 5 Weighted Pull-Ups – Strict (Med ball/Dumbbell/Lifting belt with chain)

5 X 10 Weighted T2B (Med Ball)

For time:

Dumbbell snatches – 30 reps each arm (60% of your 1 RM)

These can be completed in any order.  For example, you can do the Pull-Ups, then the snatches, then the T2B.  Just be sure that the dumbbell snatches are done for time.  SCALE AS NEEDED – CHALLENGE YOURSELF!