7/30/16…WOD

7/29/16…WOD

Warm up: GW#6

WOD:

“Schmalls”

Run 800 meters
Then

2 Rounds
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettle bell swings 55/35
10 Handstand push-ups

Then
Run 800 meters

40 MIN CAP

 

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

7/26/16…WOD

Warm up: OW#1

Skill/Strength:

  • 1 Power Clean to 1 Hang Squat Clean EMOM for 12 MINS (Ascending in weight)

WOD:

“Modified Event 6”

Clean Pyramid

  • 10 Squat Cleans 155/105
  • 8 Squat cleans 165/115
  • 6 Squat Cleans  185/135
  • 4 Squat Cleans 205/145
  • 2 Squat Cleans 225/155

@ 15 Mins on Clock Start

Event 3 Modified

  • 50 Wall balls 20/14
  • 25 Med ball Situps 20/14
  • Run 400m With Med ball 20/14

8 MIN CAP

7/23/16…WOD

Warm up: TC

WOD:

Teams of 2

Buy in– 80 KB Swings 55/35

  • Run 400m (together)
  • 42 Thrusters 95/65 ( 1 Person works at a time)
  • 42 Pull-ups (1 person works at a time)
  • Run 400m
  • 30 Thrusters 95/65
  • 30 Pull-ups
  • Run 400m
  • 18 Thrusters 95/65
  • 18 Pull-ups
  • Run 400m

Cash out —300 DU

(Split Reps)

6/22/16…WOD

Warm up: GW#6

Skill/Strength:

  • 5×8 RDL’s (Light)
  • 5 x 30 Banded Side steps (15 Steps each direction)

WOD:

Run 800m

then

2 Rounds

  • 40 AB-Mat situps
  • 30 Box Overs 24/20 ***Scale step up and over**
  • 20 Deadlifts 225/155
  • 10 HSPU (Deficit 25#plate/10# plate)

then

Row 1K

7/21/16…WOD

Warm up: GW#7

Mobility:

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

WOD:

  • Every 3 MINS Run 400m for 4 Rounds (12 MINs total)

@ 16 MINs on Clock Start

5 Rounds

  • 6 Back Squats 185/135 (From Rack)
  • 12 Burpees

 

 

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