11/22/2019

Strength/Skill

Shoulder Press
1-1-1-1-1 reps
Push Press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps

 

WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

 

11/21/2019

HERO WOD

“Schmalls”
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 55/35
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

11/20/2019

Strength/Skill

Bulgarian split squat EMOM 10
10 right (odd)
10 left (even)

WOD
Three rounds for time of:
Run 400 meters
50 Wall ball shots (20/14)

 

 

11/16/2019

9:00 AM Class

Strength/Skill

10 sets / 5 per leg of:
Weighted box DB step-ups
* Rest as needed

WOD

“The Hulk”
AMRAP 8
10 Push Press (135/95)
10 Slam Ball (40/20)

10:30 AM Barbell Club

– 3 position cleans
1 Clean, 1 above the knee hang clean, 1 high hang clean (unbroken)
70%x2, 75%x4
– Push Jerk
3×70%x2 sets
3×75%x3 sets
– Clean pulls
2×5 @ 90 %
3×5 @ 95%
– RDL
5 sets, 8 reps

11/14/2019

Strength/Skill
EMOM 12
Odd min: 10 AKB (70/55)
Even min: 10 pull-ups 

Five rounds for time of:
Row 500 meters
15 reps Bench press (135/95)

 

 

11/13/2019

Strength/Skill

Front Squat Tempo
5-5-5-3-3-3
3-seconds down, 1-second pause at the bottom, directly out of the bottom

WOD
For Time

15, 12 and 9 reps, for time of:
Thrusters (135/95)
Weighted Pull-ups (20/14)