Thursday, September 17
WOD - Collin (6 Rounds) 400m 50/35# carry 12 Push Press 115/85# 12 Box Jumps 24" 12 SDHP 95/65# COLLIN Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
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Wednesday, September 16
Strength - Deadlift 5@65% 5@75% 5+@85% WOD - 12 min AmRap Rx 1 deadlift (315/225) 1.3.5.7......pull-up ladder ******add 2 PU to each successive round until failure or time expires ******score will be based on last complete set of pull-ups L2 225/135 L1 135/75, banded strict Tuesday, September 15
SKILL - 200m sprint every 3 minutes x 4 Rest 3 min WOD - 10 Min EMOM 5 Power Snatch - 75/55 5 Burpees Rest 3 min WOD - 10 Min AmRap 21 DU 15 GHDSU 9 KBS 70/53 Monday, September 14
Strength - Press 5@65% 5@75% 5+@85% WOD - 4 RFT 7 Power Cleans 155/115 7 Slams 35/25 7 K2E Friday, September 11
9/11 TRIBUTE WOD 2001m run or row 11 Box Jumps 30/24" 11 Thrusters 125/85# 11 Burpee C2B Pull-ups 11 Power Cleans 170/120# 11 HSPU 11 KBS 70/53 11 T2B 11 Deadlift 170/120 11 Jerks 110/75 2001m run or row Thursday, September 10
Strength - Bench Press WU 5@65% 5@75% 5+@85% WOD - For Time Rx 10 push-ups 20 walking lunges 50 DU 20 Pull-ups 10 push-ups 20 walking lunges 50 DU 15 C2B PU 10 push-ups 20 walking lunges 50 DU 10 bar muscle ups Wednesday, September 9 Skill - Muscle-ups, muscle-up transition WOD - 20 min 1 LRC 1 C&J 205 /135 2 LRC 2 C&J ****increase 1 rep each Round L2 RC C&J 155/105 L1 Rope pulls x 3 C&J 105/65 Tuesday, September 8
Strength - Back Squat (90% of 1RM) 5@65% 5@75% 5+@85% WOD - 15 min amrap 100m run 10 front squats 135/95 10 bar facing burpees L2 - 115/75 L1 - 85/45 Friday, September 4
Strength - Front Squat (20 minutes to get 1 RM ) 3.2.1.1.1........ WOD - For Time Rx 400m 21 OHS 95/65 21 HSPU 21 Deadlift 225/155 21 Burpees 400m 21 Pull-ups 21 KBS 53/35 21 Push Press 95/65 21 Box Jump 24" 21 Power Snatch 95/65 Thursday, September 3
WOD - Be ready for anything :) |
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