9-30-16

Lift
Work up to a 1RM front squat
then
2X10 @ 50-60%

Wod
4X
400 M Run
10 Thrusters (115/85)
5 HSPU

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9-27-16

Wod
6 rounds
2:30 of work followed by 1 min rest
10 Burpees to start each round
then
AMRAP
6 Deadlift (265/185)
12 Sit-up
pick up where you left off each round
*score total rounds and reps of the AMRAP*

Post Wod
100 Back Extensions
50 Good Mornings
Use weight if you can

9-26-16

It’s always good to mix things up
a bit, so this weeks programming comes
from Coach Tam… enjoy!

Lift
Stict Press
Build to a 1 rep max
then
2X10 @ 50-60%

Wod
30 Wallballs (20/14)
15 Clean & Jerks (95/65)
24 Wallballs
12 Clean & Jerks
18 Wallballs
9 Clean & Jerks
12 Wallballs
6 Clean & Jerks

9-23-16 “Wittman”

HeroJeremiahWittman_th

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

9-22-16

Wod
3 minute intervals
3 rounds
30 sec. HSPU 30 sec. rest, 200m run
30 sec. row for calories 30 sec. rest, 200m run
30 sec. ring dip 30 sec. rest, 200m run

After each movement and your 30 sec. rest
you will have 2 minutes to complete
your 200m run (i.e if it takes you 1min to
run then you will have a 1min rest)

There will be two scores for this workout
1st: total reps on the hspu, row, and dip
2nd: total time spent running