6/30/16…WOD

6/30/16…WOD

Warm up: GW#10

WOD:

“McGhee”

30 MIN AMRAP

  • 5 Deadlifts 275/185
  • 13 Push ups
  • 9 Box Jumps 24/20 (Step Ups)

 

Partner up and alternate rounds or do it by yourself

**** Scale Appropriately***

 

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

6/29/16…WOD

Warm up: GW#2

Mobility:

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

WOD:

“Jerry”

  • Run 1 Mile
  • 2K Row
  • Run 1 Mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

6/28/16…WOD

Warm up: GW# 3

WOD:

“Jack”

20 MIN AMRAP

  • 10 Push Press 115/75
  • 10 KB Swings 55/35
  • 10 Box Jumps 24/20

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

6/22/16…WOD

Warm up: GW#8

Skill/Strength:

  • RDL’s 5×8 (Light to Moderate)
  • Super set with 5 x 30 Banded side steps (15 Left and 15 Right)

Workout:

  • 20 CAL Row
  • 20 Box Overs 24/20
  • 20 S2OH 115/75
  • 20 Back Squats 115/75
  • Run 800m
  • 20 Back Squats 115/75
  • 20 S2OH 115/75
  • 20 Box Overs 24/20
  • 20 CAL Row

20 MIN CAP

 

6/21/16…WOD

Warm up: OW#1

Strength:

  • 16 MINs to find 1RM High Hang Squat Clean

WOD:

  • Run 200m
  • 10 Power Clean & Jerks 135/95
  • Run 200m
  • 8 Power Clean & Jerks 135/95
  • Run 200m
  • 6 Power Clean & Jerks 135/95
  • Run 200m
  • 4 Power Clean & Jerks 135/95
  • Run 200m
  • 2 Power Clean & Jerks 135/95

 

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