Skill
15 EMOM
Snatch Grip Deadlift + Hang Snatch+Snatch Balance
For this EMOM focus on form rather than weight. Only increase weight once you are comfortable with the snatch balance portion. Focus on speed under the bar and your foot work.
WOD
15-9-6-3
-Snatch 115/75
-OHS 115/75
***One rope Climb after every round***
Strength
Wendler Deadlift
WOD
-100 Calorie Row
-10 HRPU
-80 Calorie Row
-20HRPU
– 60 Calorie Row
-30 HRPU
-40 Calorie Row
-40 HRPU
-20 Calorie Row
-50 HRPU
DON’T FORGET TO HYDRATE!!!!
Strength: Bench Press
WOD: 20 Min AMRAP
10 KB SDHP44/26
8 KB C&J From The Hang
6 Hanging Leg Lift
Skill
10 min EMOM
1 Clean + 1 Squat Clean add weight every 2 minutes.
Start at a moderate weight and try to end as heavy as possible while maintaining proper form.
WOD
5 Rounds
-3 Cleans 185/135
-4 Shoulder 2 Overhead 185/135
-5 Front Squats 185/135
-50 Double Unders
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
WOD: In honor of BPA Julian “Jules” Larranaga
Buy In: 100 Double Unders
5 Rounds Of:
31 KBS
20 Goblet Squats
16 KB Sit-ups
Cash Out: 100 Double Unders
“We still have t-shirts available for a $25 donation”
Strength: Deadlift
WOD: For Time
50 Pull-ups
400 Meter Run
50 Squats
400 Meter Run
50 T2B
400 Meter Run
Strength: Shoulder Press
WOD: 5 Rounds
S2OH 115/75 – 1 Minute
30 Second Rest
Max Calorie Row – 1 Minute
30 Second Rest
Max Burpees – 1 Minute
30 Second Rest
OUR ICE MACHINE AT OUR FACILITY IS CURRENTLY DOWN. PLEASE MAKE SURE TO BRING PLENTY OF ICE WATER WITH YOU AS IT IS GETTING HOT OUT THERE.
THANK YOU!
Strength: Back Squat
WOD: 15 Min AMRAP
Buy In: 30 Calorie Row
15 Wall Balls 20/14
10 Hand Release Push-ups
5 Deadlifts 225/156
Hero WOD: McGhee
(30 Minute AMRAP)
5 Deadlifts RX: 275
13 Push-ups
9 Box jumps RX:24 inch box
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.