Back squat
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
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