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Friday, April 29
Skill - GOAT Work Hero WOD Hansen - 5 Rds 30 KBS 70/53 30 Burpees 30 GHDSU 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).
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Thursday, April 28
Skill / Strength - Snatch/OHS complex (20 min) WOD - 10.9.8.7.6.5.4.3.2.1 T2B 5.10.15.20.25.30.35.40.45.50 DU Wednesday, April 27
Strength - Bench Press WU 5@65% 5@75% 5+@85% WOD - 10 Min AmRap 3 Squat Cleans 225/155 3 Bar Muscle Ups 3 Deficit HSPU L2 3 Squat Cleans 185/115 3 Asst Bar Muscle Ups 3 HSPU L1 9 Squat Cleans 115/65 9 Ring Rows 9 Mod HSPU (mat, hold, box) Scaled Progressions are Ring Rows (Feet On Ground) Ring Rows (Feet Elevated) Ring Pull Ups (Pull Into Arm pits) Tuesday, April 26
Skill - HSPU, HS Holds, Handstand walks WOD 1 - 8min AmRap 3 DL 315/225 7 Box Jumps 24" Rest 3 min WOD 2 - 8min AmRap 5 Power Snatch 95/65 250m row / 200m run Monday, April 25
Strength - Back Squat (add 10# to 1RM & take 90%) WU 5@65% 5@75% 5+@85% WOD - For Time 15 C&J 155/95 100m run 10 C&J 100m run 5 C&J 100m run Friday, April 22 HERO WOD KEVIN - 3RFT 32 Deadlift (185/115) 32 Hanging alt hip touches 800m running farmer carry 15# DB's Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.  Thursday, April 21
Skill - GOAT WOD - 20 Min AmRap Rx 11 Front Squats 185/135 7 Ring Dips 2 Legless Rope Climbs 400m run L2 11 Front Squats 135/95 7 Ring Dips Red/Orange band 2 Rope Climbs 400m run L1 11 Front Squats 95/55 7 Tricep Dips 2 Knotted Rope Climbs / 6 rope pulls 400m run Wednesday, April 20
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD - 12 Min EMOM Rx 1 Cleans 205/155 3 Burpee 5 C2BPU L2 1 Cleans 155/105 3 Burpee 5 PU L1 1 Cleans 105/55 3 Mod Burpee 5 Jump PU Tuesday, April 19
Skill - Rope Climbs WOD Tabata Back Squats X 8 bar must stay on back (135/95#) Rest 2 min Tabata KBS X 8 KB must stay in hands (53/35# Rest 2 min Tabata Box Jumps X 8 (24/20#) Rest 2 min Tabata Russian Twist X 8 (53/35#) Monday, April 18
Strength - Push Press (Deload) 5@40% 5@50% 5@60% WOD - 5 RFT (15) 200m row 7 K2E 7 HSPU |
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