10/15/2019

HERO WOD

“Hortman”
AMRAP 45 minutes of:
Run 800 meters
80 Squats
8 Ring Muscle-ups

U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

10/12/2019

WOD

9:00 AM Class

DB Bench Press 3×15

“Wonder Twins”
Partner WOD
AMRAP 16
30 DB Alt snatches (50/35)
30 Wall ball (20/14)
30 Double Unders
(switch every two minutes)

10:30 AM Barbell Club

Warm up
3 Rounds
3 Power Clean
3 Front Squat
3 Push Press
3 Clean & Jerk
Add weight/round – stay under 95/65
Clean & Jerk 6×1
6-6-6-6-6-6 @ 85%
Front Squat 5×3 (heavy)
3-3-3-3-3
Start at 70% Add weight/round

10/09/2019

WOD

Heaving Snatch Balance 2-2-2-2-2

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, (2/1.5 pood)
10 Box jumps (24″/20″)
10 Ring dips

10/05/2019

9:00 AM WOD

“Wonder Woman 2.0″
100 HRPU
50 KB clean (25r/25l) 1.5p/1pd
40 Goblet Squats
30 Box Jumps (24”)
20 V-ups
10 Slamball and burpee over box
5 L sit pull-ups

10:30 AM Barbell Club

Muscle Snatch 4×2
2-2-2-2 @ 50-60%
Snatch-Grip Push Jerk
3-3-2-2-1-1 aw/round build to 100-110% of 1rpm
Back Squat 5×2
2-2-2-2-2 build to a 2rpm

1 800m run