(240) 317-5303

Monday 8/31

Strength

15min to establish heavy

1+1 overhead squat

(3second pause at bottom + regular pace)

WOD

For time

27-21-15-9

Cal Row

Overhead squats (95/65)

L2 (75/55)

L1 (45/35)

Saturday 8/29

WOD

Tabata of each

Handstand push ups

Pistols

Push ups

Jumping Lunges

L2 box pike push ups, banded pistols

L1 pike push ups, pistols to a box, forward step lunges

Friday 8/28

WOD

“Nate”

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Thursday 8/27

WOD

AMRAP 20min

100m overhead plate carry (45/25)

500m row

30 DL (185/125)

L2  (35/15) (155/105)

L1 (15/10) (115/85)

Wednesday 8/26

WOD

“Kelly”

5 rounds for time

400m run

30 wall balls (20/14)

30 box jumps (24/20)

L2 (14/10)

L1 scale height of target, scale height of box jump

Tuesday 8/25

WOD
3 Rounds max reps -FGB style
1 min Cals Bike
1 min Burpees
1 min Pull Ups
1 min Sit Ups
1 min SDLHP (75/55)
1 min rest

L2 (65/45)

L1 (45/35)

Monday 8/24

WOD

For time

21-18-15-12

Cal Row

Thrusters

Strength

Bench Press

for load

3, 3, 3, 3, 3

Saturday 8/22

100/70 cal row

75 medball sit ups (20/14)

50 power cleans (115/85)

25 ring dips

RX+ (155/105) ring muscle ups

L2 (14/10) (95/65)

L1 (14/10) (75/55)

Friday 8/21

Strength

Back Squat

Build to a 10 rep max

30min

WOD

OPEN 12.1

AMRAP 7 

Burpees