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)
11/19/2019
Strength/Skill
Back Squat
10-8-6-4-2 reps
WOD
Hands Up, Toes Up
8 min AMRAP
8 Hang Power Snatch (95/65)
8 Toes to Bar
11/18/2019
Strength/Skill
Dumbbell Clean & Jerk
5-5-5-5-5
WOD
"Elizabeth"
21-15-9 reps of:
Squat Clean 135 pounds
Ring dips
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
11/15/2019
Strength/Skill
OHS
1-1-1-1-1-1-1
WOD
Four rounds for time of:
Run 400 meters
50 Squats
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)