Wednesday, April 16, 2014

Thursday's WOD

MetCon: "Roy" 5 RFT
- 15 225 DL
- 20 24" box jump
- 25 pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Tuesday, April 15, 2014

Wednesday's WOD

Strength: OHS / Snatch (above knee)

MetCon1: AMRAP 5
- burpees
*3min rest*
MetCon2: AMRAP 8
- 10 95# push press
- 10 T2B

Monday, April 14, 2014

Tuesday's WOD

Strength: 50m sled sprints, 1 every 90 secs, x 7rnds

MetCon: 5 RTF
- 200 m run
- 10 135# thrusters
- 1 15' rope climb

Sunday, April 13, 2014

Monday's WOD

Strength: Clean Pull / Clean (above knee)

MetCon: For Reps, with a 12 minute clock running:
- 1 minute of Double Unders
- 1 minute of 53# Kettlebell Snatch
- 2 minute of Double Unders
- 2 minute of 53# Kettlebell Snatch
- 3 minute of Double Unders
- 3 minute of 53# Kettlebell Snatch

Saturday, April 12, 2014

Saturday's WOD was:

For reps:
- 5 minutes of GHD Sit-ups, 1 minute Rest
- 5 minutes of Bench Press, 1 minute Rest
- 5 minutes of Back Squat, 1 minute Rest
- 5 minutes of Sled Push, 1 minute Rest
- 5 minutes of Stone Clean, 1 minute Rest
- 5 minutes of Wall Ball Shots, 1 minute Rest
*partner WOD

Stone Clean

Sled Push

Stone Clean

Wall Ball Shot

Sled Push

Thursday, April 10, 2014

Friday's WOD

Strength: Snatch balance / Snatch (from the power position)

MetCon 1: AMRAP 7
- 6 95# back squat
- 5 95# overhead squat
- 4 95# front squat
3min rest
MetCon 2: AMRAP 7
- 6 95# push jerk
- 5 95# push press
- 4 95# shoulder press

Wednesday, April 9, 2014

Thursday's WOD

MetCon: Barbara
5 RFT w/ 3min rest between each round
- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 AS