3-31-17

As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation.

“Tommy Mac”

2 Rounds for time
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Please note that it is appropriate to scale this WOD to one time through the six barbel movements and 6 rounds of burpees or to decrease the weight in order to finish under the 30 min time cap.

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3-30-17

Strength
10 min EMOM
1 Power Snatch
1 OHS
1 Snatch Balance
1 Hang Squat Snatch

Wod
15 min AMRAP
40 Single Jump Rope
30 Med-ball Twist(20/14)
20 Calorie Row
CC: at the 10min mark do 10 Atlas Stone Cleans then continue with the AMRAP

3-29-17

Running Sprints
400 meter warm-up
6X
100 meters every 40 seconds
1min rest
3X
200 meters every 80 seconds

Wod
30 Shoulder to Overhead (75/50)
30 Back Squat (125/90)
20 Shoulder to Overhead (105/75)
20 Back Squat (155/110)
10 Shoulder to Overhead (135/95)
10 Back Squat (185/130)
800 meter run

3-27-17

Strength
Hang Squat Clean
6 min
every 30 seconds
1 high hang squat clean (slight knee bend only)
1 hang squat clean (pause at the bottom of the hang for 2 sec.)
1 min rest
6 min EMOM
3 clean shrug
2 clean high pull
1 squat clean

Wod
4X
20 Box Jump (28/24)
20 Sit-up
20 Push-up
20 Sit-up

3-24-17

Wod
10 rounds
9 Thrusters (95/65)
35 Double-unders (2:1 singles)
*We just did doubles on Wednesday, if your legs/feet are still sore from them feel free to do burpees instead (7 burpees)*

Post wod
Curls
10 reps (45/25)
rest
10 reps (50/30)
and so on…adding 5#’s until you can’t get all 10 reps