W.O.D

July 16, 2016

7/18/2016

Strength:   Strict Press

5-5-5-5-5

*In between sets do 5 KB Swings with a weight heavier than you normally use

W.O.D 15 Min Running Clock 

  • 200M Sprint
  • 2 x Muscle Up’s
  • 200M Sprint
  • 4 x Muscle Up’s
  • 200M Sprint
  • 6 x Muscle Up’s
  • etc……..until clock stops

*Scaling for Muscle Up’s will be Bar MU’s, Chest 2 Bar Pullups, Kipping Pullups, Banded Strict Pullups based on Skill set

July 15, 2016

7/16/2106

W.O.D ” The DON”  complete

  • 66 x Box Jumps 24/20
  • 66 x KB Swings 53/35
  • 66 x Knees to Elbows
  • 66 x Situps
  • 66 x Pullups
  • 66 x Thrusters 55/40
  • 66 x Wall Ball
  • 66 x Burpees
  • 66 x Double Unders
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

July 14, 2016

7/15/2016

Strength:  Back Squat

77% 4 reps x 5 sets

W.O.D Benchmark “Diane” 

21-15-9 of

  • Deadlifts 225/155
  • HSPU

7/14/2016

W.O.D Options:

A: “Cindy”  20 Min AMRAP of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Squats

B: ” Barbara”  5 RFT , rest 3 mins between rounds of

  • 20 x Pullups
  • 30 x Pushups
  • 40 x Situps
  • 50 x Squats

C: CF WOD

  • 1000M Row
  • 50 x Situps
  • 1 Mile Run
  • 50 x Situps
  • 150 x Double Unders
  • 50 x Situps

 

July 12, 2016

7/13/2016

W.O.D Benchmark “Elizabeth”

21-15-9

  • Power Clean 135/95
  • Ring Dips

CORE:  Mulitple Movements

July 11, 2016

7/12/2016

W.U.  Squat Prep

Strength:  Back Squat

5×5 @ 75% of 1 RM

W.O.D Benchmark “Nancy”

5 rounds for time of

  • 400M Run
  • 15 x OH Squats 95/65

__________________________________________________

OLY Group:

  • Power Snatch:  65% 3 reps x 4 sets
  • Power Clean: 65% 3 reps x 4 sets
  • Power Jerk: 65% 3 reps x 4 sets
  • Snatch High Pull: 70% 5 reps x 3 sets

CORE: 3 x 30 sec L-Sit Holds + 1 x L-Sit Pullup

 

 

July 9, 2016

7/11/2016

W.U.  Core Positions (Varied movements)

Skill: Strict Pullup Practice

W.O.D:  10 Min AMRAP of

  • 50 x Pistols (25L/25R)
  • 50 x Wall Ball 20/14