5/31/16…WOD

5/30/16…WOD

Warm up: OW#1

WOD:

“Abbate”

  • Run 1 Mile
  • 21 Clean And Jerks 155/105
  • Run 800m
  • 21 Clean and Jerks 155/105
  • Run 1 Mile

*These are Power Cleans

* Scale appropriately* you can also work as a team—Split the C&J reps but both partners run together

 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

5/26/16…WOD

Warm up: OW#1

Skill/Strength:

15 MIN EMOM Hang Squat Cleans

  • 1st 5 MINS 60-70%
  • 2nd 5 MINS 70-80%
  • last 5 MINS 80% & up

WOD:

  • 10 Power Cleans 135/95
  • 8 Power Cleans 155/105
  • 6 Power Cleans 185/135
  • 4 Power Cleans 205/145
  • 2 Power Cleans 225/155

*** Squat Clean if needed***Scale appropriately***

 

5/25/16…WOD

Warm up: GW#4

Mobility:

  • Shoulder mobility with Bands (4-5Mins)
  • Foam Rolling Mid thoracic and Lats (4-5 Mins)

Strength:

  • 2 OHS from Rack Every 90 Sec for 10 Rounds (Ascending in weight)

WOD:

  • Run 800m
  • 50 KB Swings 55/35
  • 50 OHS 45/33
  • Run 800m

***Every time you stop on KB Swings or OHS 5 Burpee Penalty****

15 MIN CAP

5/20/16…WOD

Warm up: GW#10

Skill:

  • Rope Climb Tech. (5-10 MINS)
  • Hand Stand Walk/ HS Holds (5-10 MINS)

WOD:

“MOORE”

20 MIN AMRAP

  • 1 Rope Climb
  • Run 400m
  • Max HSPU (Once you come off the wall start another round)

*Scale HS Hold/Pike Push Ups/HR Push Ups/barbell Press*

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

5/19/16…WOD

Warm up: WW#1

Mobility:

  • Couch Stretch (5 MINS)
  • Hamstring Floss(5 MINS)

WOD:

7 MINs

  • Run 400m
  • 15 Burpees
  • Rest of the time work up to heavy Power Clean

Rest 1 MIN

7 MINS

  • Run 400m
  • 15 burpees
  • Work up to Heavy Squat Clean

Rest 1 MIN

7 MINS

  • Run 400m
  • 15 Burpees
  • Work up to Heavy Clean And Jerk
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