TUES WOD 5/8/2014

A)
10 Mins Warm, Up Power Snatch Heavy Singles

B)
21,18,15,12,9 Reps for Time
Power Snatch 50kg(35kg)
Wall Ball 10kg(6kg)
Knees To Elbow

MON WOD 4/8/2014

A)
For Time
21Thrusters 42.5kg(30kg)
Run 400Mtrs
21 Pullups
21 Overhead Squats 42.5kg(30kg)
21 Pullups
Run 400Mtrs
21 Thrusters 42.5kg(30kg)

B)
Suplimentary
5 Mins Work On
Ring L-Sit/Skin The Cat

 

SUN REST DAY 3/8/2014

SAT WOD 2/8/2014

A)
Split Jerks 3,3,3,3,3

B)
Front Squats 3,3,3,3,3

C)
3 Rounds For Time
21 KBS
21 Box Jumps 24"18"

FRI WOD 1/8/2014

For Time
20 Muscle Ups
20 Power Cleans
20 HSPU

REST  5 Mins

10 Muscle Ups
10 Power Cleans
10 HSPU

THURS WOD 31/7/2014

A)
10 Mins Work up to a Heavy Single Snatch

B)
10,9,8,7,6,5,4,3,2,1, Overhead Squats 60kg(40kg)

After Each Set of Squats 10 Toes To Bar

WED WOD 30/7/2014

"Jack"
20 Min AMRAP
10 Push Press 50kg(35kg)
10 KBS 24kg(16kg)
10 Box Jumps 24"10"


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, 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.

TUES WOD 29/7/2014

A)
Back Squats 3,2,2,1,1,1,1

B)
Press 3,3,3,3,3,3

C)
Weighted Pullup 3,3,3,3,3

MON WOD 28/7/2014

A)
Ring Dip 5,5,5,5,5

B)
5 Rounds For Time
10 Deadlifts 100kg(70kg)
20 Wall Ball 10kg(6kg)

SUN REST DAY 27/7/2014

SAT WOD 26/7/2014

20 Min AMRAP
Run 400 Mtrs
5 Pullups
10 Push ups
15 Squats

FRI WOD 25/7/2014

For Time and Load, Go Heavy!


12,9,6 Reps For Time
Power Clean
Front Squats
Split Jerks

THURS WOD 24/12/2014

A)
Rack Jerks 3,3,3,2,2,2

B)
3 Rounds For Time
30 Kettle Bell Swings 24kg(16kg)
50 Double Unders 
20 Pullups

WED WOD 23/7/2014

A)"Skills"
High Hang Snatch 3,3,3,3,3

B) "Strength"
Back Squats 3,3,3,3,3,3,3

C)"Skills"
10 Rounds For Time
10 Push Ups
20 Hollow Body Rocks

TUES WOD 22/7/2014

6 Rounds For Time
Run 400Mtrs
10 Deadlifts 100kg(70kg)
5 Muscle Ups