Tuesday 10.12.19
PWOD “Piggy Back"(12 RFT) 12 Alt DB Snatches (50/35) 12 Lateral Burpee 10 Cal Assault Switch After Fully Completed Rounds (6 Rds each)
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Monday 10.11.19
WOD “Jack"20 Min AmRap 10 Push Press (115/85) 10 KBS (53/35) 10 Box Jumps (24/20) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Wednesday 11.06.19
WOD "My Fitness Pals" EMOM x 20 (5 Rounds) Minute 1 - 50 DU Minute 2 - 25 AbMat Sit-Ups Minute 3 - Max Cal Bike Minute 4 - Rest CO "Body Armor" A) 4 Sets: 7 Tempo Kettlebell Deadlifts 7 Barbell Bench Press B) 4 Sets: 7 Tempo Weighted Hip Extensions Tuesday 11.05.19
Strength - OHS 10 Min EMOM MIN 1-5 (1) Pausing OHS + (1) OHS MIN 6-10 (1) OHS Set 1 @ 50% Set 2 @ 52% Set 3 @ 54% Steadily climb from here building to a moderate load WOD "High Noon" 5 RFT 15/12 Cal Row 9 OHS (95/65) 3 BMU 1:00 rest ***mandatory rest Monday 11.03.19
Strength - Front Squat (E2MOM x 6) Set 1 - 3@80% Set 2 - 1@83% Set 3 - 3@80% Set 4 - 1@86% Set 5 - 3@80% Set 6 - 1@89% ***based on 1RM WOD 5 Min AmRap 70/50 Calorie Row Max Wallballs(20/14) Rest 5 Minutes 5 Min AmRap 50 Wallballs (20/14) Max Calorie Row |
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