Saturday January 9, 2015

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

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.

Friday January 8, 2016

Wod:

Karen-
150 wall balls for time.  20/14

Thursday January 7, 2016

Wod:

75 hspu for time

10-1 ladder
Box jump overs
Ab mat sit ups

Wednesday January 6, 2016

Wod:

21-15-9

Bar facing Burpees
Thrusters 95/65
Lunges

Tuesday January 5, 2016

Wod:

4 rounds for time

10 Sumo deadlift high pull 53/35
10 Toes to bar
100 m Farmers carry (right for the 1st 100- left for the second- right for the 3rd- left for the 4th)
10 Pull ups

Monday January 4, 2016

Wod:

10 minute amrap

Increasing ladder by 2:

Box Jumps
Burpees


*start with 2 of each, then 4, then 6, etc

Saturday January 2, 2016

Wod:

Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

scale for muscle ups:  chest to bar pull up and ring dip-   pull up and ring dip-  jumping pull up and ring dip