8.31.18 “Kelly”

Wod
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

20180831_181800-11860062222.jpg

Advertisements

8.30.18

Wod
120/100 Calorie Bike
*start with and then continue to do 5 Deadlifts EMOM @225/155*

Post Wod
5X
20 Sit-ups
10 Dips

8.29.18

Rowing Wod
300 Meters
30 sec rest
450 Meters
60 sec rest
600 Meters
90 sec rest
450 Meters
60 sec rest
300 Meters
*use a running clock and score total time*

Wod
5X
2 Man Maker’s
1 Rope Climb

Man Maker= 1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press
*add weight each round*
RX Weight 115/75, 135/95, 145/100, 165/115, 185/125

8.28.18

Strength
Snatch
10 min EMOM
1 Push Press (BTN)
1 Snatch Balance
1 Hang Squat Snatch

Wod
5X
150 Meter Sled Pull 55/40
15 Pull-ups
30 Air Squats
*at some point in the workout run 800 meters*

8.24.18 “Jack”

“JACK”

Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/85#)
10 KB Swings (53#/35#)
10 Box jumps (24″/20″)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
img_145211860062222.jpg

Compare Previous score here

8.23.18

Strength
Do all the deadlifts before moving on, rest 45 seconds between sets on both
Deadlift
5X5
Moderately heavy (should be touch and go)
5X3
Box Jump

Wod
3X
5 min AMRAP 90 second rest
400 Meter Run
30 Push-ups
Snatch (pick your weight, you’re going to do a max set each round)
*your score is the total number of snatches performed multiplied by the weight*