4.20.18 “Jonesy”

“Jonesy”

6 Rounds for Time

400 meter Run
6-5-4-3-2-1 Rope Climbs

This “Jonesy” Hero WOD is dedicated to LCpl Andre Jones who was killed in action on May 30, 2011, as a result of a Green on Blue incident at COP Marshal in the center of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT Team based at COP Mashal who’s task was to the train the ANA Company stationed at the Combat Outpost.

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4.19.18

A. Olympic Lifting

10 minutes

Work up to a heavy 3 Power Clean + 2 Front Squats

B. Conditioning

21-15-9

Overhead Squats 115/80
Toes-to-bar

Intermediate Option

15-12-9 reps for time of:

Overhead squats 95/65
Toes-to-bars

Beginner Option

15-12-9

Overhead squats 45/35
Sit-ups

4.17.18 Saturday WOD time & Progenex!

Couple announcements for everyone. We are moving the Saturday class time to 7am! Also we have a limited edition flavor of Strawberry Creme Progenex recovery in stock! Comment on Facebook or get a hold of one of the coaches to get yourself a bag before it’s gone!

A. Olympic Lifting

10 minutes to Work up to a heavy

3 Power Snatch + 2 Overhead Squats

B. Conditioning

7 Rounds for time

20 Wall Balls 20/14

250m Row

4.12.18

5-4-3-2-1 reps for time of

15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225
Women: 115-125-135-145-155

Intermediate Option

For time:

5 clean and jerks
4 rope climbs, 15 ft.
4 clean and jerks
3 rope climbs, 15 ft.
3 clean and jerks
2 rope climbs, 15 ft.
2 clean and jerks
1 rope climb, 15 ft.
1 clean and jerk

Increase weight on the clean and jerk each round.

Men: 135-145-155-165-185
Women: 95-105-115-120-125

Beginner Option

5-4-3-2-1

Rope climbs, lying to standing
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 65-75-95-105-115
Women: 35-45-55-65-75