4-28-15

3 rounds for time

1 Wall Climb

8 Handstand Push Ups

12 Jumping Lunges

16 Lateral Hops

WOD 4-26-15

Grace

30 Clean and Jerks

(135/95)

Endurance

Buy in 25 Front Squats

4 Rounds for time

300m Run

100m Farmers Walk

300m Row

100m Run Backwards

4-24-15

4 rounds for time

10 Deadlifts (225/155)

50 Double Unders

100m Run

WOD 4-23-15

Complete as many reps as possible in 10 minutes.

10 Overhead Squats (95/65)

10 Toes to bar

10 Ring Dips

 

 

2 min Max Effort

Complete each exercise for 2 minutes rest and recover for 2 minutes.

Air Squats, Push-ups, Stationary Lunges, Sit-Ups, 10m Sprints, Calorie Row

 

Strength

Power Snatch

Helen 4-21-15

Helen

3 Rounds For Time

400m run

21 Kettle bell swings (55/35)

12 Pull-ups

WOD 4-20-15

For Time:

200m Run

Then;

10,9,8,7,6,5,4,3,2,1

Thrusters (105/75)

1,2,3,4,5,6,7,8,9,10

Burpee over the bar

Finish with a

200m Run

 

 

 

Hero WOD-McGhee

McGhee
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

As many rounds as possible in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

WOD 4-17-15

10 min AMRAP

10 Hang snatches (75/45)

10 Front Rack Stationary Lunges

10 Shoulder Press

 

“Motivation is what gets you started. Habit is what keeps you going.”
Jim Ryan