W.O.D

July 25, 2016

7/26/2016

Strength:  Back Squat

  • 80% x 2
  • 85% x 2
  • 90% x1 (2)

W.O.D 5 RFT

  • 20 x Pushups
  • 40 x Situps
  • 60 x Squats
July 24, 2016

7/25/2016

Skill:  Hang Snatch + OH Squat

Work up to a 1 Heavy for the Day

W.O.D 3 Rounds for time of

  • 50 x Double Unders
  • 100 Ft Shuttle Sprint
  • 15 x Burpees
July 22, 2016

7/23/2016

W.O.D Hero “Zeus” Complete 3 Rounds of

  • 30 x Wall Ball 20/14
  • 30 x SDL/HP 75/55
  • 30 x Box Jumps 20″
  • 30 x Push Press 75/55
  • 30 x Cals Row
  • 30 x Pushups
  • 10 x BW Back Squat or Front Squat

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OLY Group:

  • Power Snatch: 65% 3 reps x 2, 70% 3 reps x 2
  • Power Clean: 65% 3 reps x 2, 70% 3 reps x 2
  • Power Jerk: 65% 3 reps x 2, 70% 3 reps x 2
  • Snatch High Pull: 70% 3 reps x 2, 75% 3 reps

 

 

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

July 21, 2016

7/22/2016

Strength:  Back Squat

3 reps x 7 sets @ 50% (speed up)

W.O.D AMRAP in 16 Mins of

  • 400M Run
  • 50 Foot Walking Lunges
  • Max Effort HSPU

*Score is total HSPU.  Must run if you fall off the wall.

CORE:  Complete 30 x Turkish Get Up’s slowly and thoughtfully

July 20, 2016

7/21/2016

W.U.  Crossover Symmetry

Strength:  Push Press

3-3-3-3-3

W.O.D  10-1 of

  • Push Press 115/85
  • TTB

CORE:  50 x Good Mornings 75/45

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OLY Group:

  • Back Squat:  5 x 5 @ 80%
  • Hang Clean:  3 x 2 @ 65%, 3 x 3 @ 70%
  • Halting Clean Deadlift; 3 x @ 80%, 3 x 2 @ 85%
  • SLDL: 5 x 3 @ 80%

 

July 19, 2016

7/20/2016

Skill:  Clean Progressions

W.O.D  for time complete

  • 10 x Cleans 95/65
  • 50 ft shuttle sprint
  • 1 x Rope Climbs

 

  • 8 x Cleans 135/95
  • 50 ft shuttle sprint 
  • 2 x Rope Climbs

 

  • 6 x Cleans 165/115
  • 50 Ft shuttle sprint
  • 3 x Rope Climbs

 

  • 4 x Cleans 185/125
  • 50 ft shuttle sprint
  • 4 x Rope Climbs

 

  • 2 x Cleans 205/145
  • 50 ft shuttle sprint
  • 5 x Rope Climbs

 

 

July 18, 2016

7/19/2016

Strength:  Back Squats (Speed)

40% of 1 RM

3 reps x 10 sets (Accelerate out of the hole)

*In between each set do 5 x Box Jumps 

W.O.D 3 RFT of

  • 10 x Burpees
  • 20 x Calories on Row
  • 40 x Double unders

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OLY Group:

  • Back squat: 70% 10 reps x 3 sets
  • Hang Snatch: 65% 3 reps, 2 sets, 70% 3 reps x 3 sets
  • Halting Snatch Deadlift: 80% 3 reps, 85% 3 reps x 2 sets
  • OH Squat: 65% 3 reps x 2 sets, 70% 3 reps x 3 sets