Wednesday, July 09 2014
A. Back Squat. 10 – 10 – 10
B. “Elizabeth”
21 – 15 – 9
Cleans (135/95)
Ring Dips
C. NFT – 50 Wipers (r+l=1)
A. Back Squat. 10 – 10 – 10
B. “Elizabeth”
21 – 15 – 9
Cleans (135/95)
Ring Dips
C. NFT – 50 Wipers (r+l=1)
A. 10:00 EMOM – Hang Power Snatch + Hang Snatch + Overhead Squat
B. 10:00 AMRAP
4 Power Snatch (select weight based on A)
8 T2B
12 Weighted Box Step-ups (alt legs)
C. 500 Meter Row cool down
Partner WOD
100 Slamballs
100 Squat Jumps
2000M Row (alt every 250M)
2000M Run ( alt every 200M)
* One Partner works at a time. Must complete move before you can move on to the next
NFT
100 Partner Slamball Sit-ups
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Five rounds for time:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
A. Strict Press. 10 – 10 – 10
B. 4 rounds of 3:00 work / 1:00 REST – AMRAP
Rounds 1&3:
6 pull-ups
12 thruster (75/55)
Rounds 2&4:
Burpee Box-overs (/4/20)
CrossFit
A. Bench Press. 10 – 10 – 10
B. 10:00 EMOM
odd minutes – 5 DeadLift (heavy)
even minutes – 5 strict HSPU
C. 5:00 partner rope climbs for max reps
D. Ring of Fire
Endurance
21 HR Push-ups
21 T2B
400 meter sandbag run (50/30)
15 HR push-ups
15 T2B
400 meter sandbag run
9 HR Push-ups
9 T2B
400 meter sandbag run
A. 6:00 EMOM – Hang triple extension (:02 pause) + Hang Power Clean
B. Tabata: 8 rotations per movement of :20 work/:10 rest
Hang Power Clean (pick a weight)
roll-outs or wiper
DB Snatch (70/50)
HR Push-up
3 Rounds for time: start with 3 plates and transport one each round
10 GTOH (45/25 plate)
20 Meter OH lunge
10 GTOH
20 Meter inch worm (walk out hands, push up, walk up feet with straight legs)
1:00 REST