(240) 317-5303

Tuesday April 24th

Sprints:

4x200M

rest 30 seconds between sprints

WOD:

Row for 8 minutes looking at monitor

Rest 8 Minutes

Row for 8 minutes WITHOUT looking at monitor

Score is the difference between rowing efforts

Monday April 23rd

SKILL/WOD:

5 Rounds of:

3 HSPU

5 Pull Ups

7 Push Ups

Strict Press

1-1-1-1-1

Push Press

1-1-1-1-1

Push Jerk

1-1-1-1-1

Saturday April 21st

Strength:

Every 3 minutes, for 18 minutes:

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Set 6 – 3-5 reps @ 85%

WOD:

Five rounds for time of:

400 Meter Run

20 Walking Lunges with KB/DB Farmer’s Carry 

L3: 1.5/1

L2: 1/.5

L1: light DBs

Friday April 20th

Mobility:

Quick Hips (ROMWOD)

WOD:

60 Air Squats

50 Wall Balls, 20/14 lbs

40 Box Jumps, 24/20

30 Back Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

10 Overhead Squats, 95/65 lbs

L3: Rx

L2: 75/55

L1: 14/10, 20/12, 45/35

Thursday April 19th

Skill:

Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 3 ascents

Station 2 – Freestanding Handstand Hold Work

(or use a wall/partner to assist to learn balance points and accumulate time upside down)

Station 3 – 20 Abmat Sit-Ups

WOD:

3RFT max reps/calories of:

3 Minutes of Assault Bike (Calories)

2 Minutes of Burpee Box Jump or Step-Overs

1 Minute of Strict Supinated-Grip Pull-Ups

Rest 3 minutes

Wednesday April 18th

WOD:

10 Bench Press

1 Pull Up

9 Bench press

2 Pull Ups

8 Bench Press

3 Pull Ups

7 Bench Press

4 Pull Ups

6 Bench Press

5 Pull Ups

5 Bench Press

6 Pull Ups

etc…

final rep is

1 Bench Press

10 Pull Ups

L3: 135/95

L2: 115/75

L1: 95/55

Tuesday April 17th

Strength:

EOMOM 14

Each Arm – Power Clean, Squat Clean, Push Press (Single Arm KB/DB building in weight)

WOD:

In 3 Minutes

Run 400M – with remaining time complete as many burpees as possible.  

Continue every 3 minutes until you complete 60 burpees.

L3: Rx

L2: 50 Burpess

L1: 40 Burpees

Monday April 16th

Strength:

EOMOM for 16 Minutes

High Hang Snatch + Hang Snatch

building in weight

THEN

WOD:

5RFT

20 Wall Balls (20/14)

5 Squat Snatches (135/95)

Friday April 13th

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Hero WOD "Jerry"

1 Mile Run

2000M Row

1 Mile Run

Saturday April 14th

Skill:  

Power Cleans

WOD:

3 RFT

20 Wall Ball Shots 30/20

20 Power Cleans 135/95

L3: Rx

L2: 20/14: 115/75

L1: 14/10 : 95/65