Tuesday 9/1
WOD
5k run for time
L2: 3x800m rest 2min
L1: 4x400m rest 2min
WOD
5k run for time
L2: 3x800m rest 2min
L1: 4x400m rest 2min
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)
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
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.
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)
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
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)
WOD
For time
21-18-15-12
Cal Row
Thrusters
Strength
Bench Press
for load
3, 3, 3, 3, 3
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)
Strength
Back Squat
Build to a 10 rep max
30min
WOD
OPEN 12.1
AMRAP 7
Burpees