Thursday October 1, 2015

THIS WOD WILL NOT BE COACHED!

This is an active recovery day for a tough week…  Go slow and deliberate.

Bike 20K OR Elliptical 10K OR Run 5K OR Row 3K

Wednesday September 30, 2015

Diane plus....

21-15-9
Deadlifts 225/155
HSPU
Double Unders

Cash out:
100 weighted lunges 25/35

Tuesday September 29, 2015

wod:

5 X 5 Clean with 3 second pause at the knee.  Work to achieve a 5RM.  Rest as needed between rounds.

Then…

Tire Flips:  Working in two teams, 10 rounds of 10 tire flips.  Each person completes 10 flips each round.  Rest 1 minute between each round.

Monday September 28, 2017

Wod:

Angie:
for time-


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

you must complete all 100 before moving on to the next movement

https://www.youtube.com/watch?v=pFpJKq2J0ow

Saturday September 26, 2015

“Zimmerman”

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

 He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

25 minute AMRAP of:

11 Chest-to-bar pull-ups (to be done in the gymnasium)

2 Deadlifts, 315 pounds (must be done outside)

10 Handstand push-ups (can be done in either location- but if inside must be on the grey wall)

Friday September 25, 2015

Wod:

1 Rep Max back squat

1 rep max shoulder press

1 rep max deadlift

Thursday September 24, 2015

Wod:

10 rounds for time:

30 double unders
25 sit ups