Wednesday, 25 May 2016

Warm up:

100 Double Unders

WOD:

“Grace”

For time:

30 Clean and Jerks (135/95)

Coredown:  4 Rounds of 25 GHD sit-ups

Tuesday, 24 May 2016

Warm up:

400m run

WOD:

“JT”

21-15-9 reps for time:

HSPU

Ring Dips

Push Ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

He is survived by his father, John; mother, Carrie; and wife, Erin.

Monday, 23 May 2016

Warm up:

400m run

Hand stand practice:  10 minutes to establish your longest free hand stand

WOD:

“Barbara”

5 Rounds for Time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

3 Minute Rest

Time each round.  Score is total time to complete the workout.

Saturday, May 21st 2016

"Michael"
3RFT
800m run
50 back extensions
50 sit ups

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

Friday, May 20th 2016

With a continuous running clock:

At 0:00 complete
3 Rounds
12 Clean & Jerks (115/75)
12 Toes to bar

At 10:00 complete
3 Rounds
10 Clean & Jerks (135/95)
10 Pull ups

At 20:00 complete
3 Rounds
8 Clean & Jerks (155/105)
8 Bar muscle ups

Thursday, May 19th 2016

Bench press
6 X 4

WOD:
2RFT
500m row
50 push ups
75 sit ups

Wednesday, May 18th 2016

Deadlift
5 X 3 @ 80%-85%

WOD:
Ladder- 10 minutes

1 Power snatch (155/105)
10 Double unders

2 Power snatches (155/105)
20 Double unders

3 Power snatches (155/105)
30 Double unders

4 Power snatches (155/105)
40 Double unders
Etc...