Thursday 140731

Skill/Strength
Every Minute On The Minute (EMOM) for 12:00,
Hang Power Clean, 3 Repetitions
Push Jerk, 1 Repetition

WOD
For time:
155/115-lb. Ground to Overhead, 10 reps
30 Lateral Bar Over Burpees

Note: Post time to log.  For the EMOM, find a comfortable yet challenging weight you can sustain for all 12 minutes.

 

 

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Wednesday 140730

WOD
Max reps shoulder press, 135/95-lb
Max reps L-pull-ups
Max reps shoulder press, 115/85-lb
Max reps strict pull-up 
Max reps shoulder press, 95/65-lb
Max reps chest-to-bar pull-up 
Max reps shoulder press, 65/45-lb.
Max reps pull-up 

Note:  Post total reps to log. Rest at least 2 minutes between efforts.  Strength day part two!

 

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Monday 140728

WOD
For time
95/65-lb. thruster, 30 reps
20 GHD sit-ups
Run 400 meters
115/85-lb. thruster, 20 reps
30 GHD sit-ups
Run 400 meters
135/95-lb. thruster, 10 reps
40 GHD sit-ups
Run 400 meters

Note:  Post time to log.

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Friday 140725

Skill/Strength
Hang Power Clean

WOD
Complete as many Rounds as possible in 20 minutes of:
185/135-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30/24-inch
27 double-unders

Note:  Post rounds to log.

 

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Thursday 130724

WOD
As Many Rounds As Possible (AMRAP) in 12:00 of,
10 Kettlebell Sumo Deadlift High Pulls
20 Double-unders
30 Single Handed Kettlebell Thruster – 1pood
40 Burpees

Note: Post rounds to log.  You must use the same weight Kettlebell on the Sumo Deadlift as the Thruster. On the Thruster, alternate hands as necessary, or complete all 30 repetitions with one hand. 

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Tuesday 140722

Skill/Strength
Deadlift
5-3-1 sets and reps

WOD
5 rounds for time of:
25 Double-unders

275/185-lb. deadlift, 5 reps.

Note:  Post load and time to log.  For the strength, the five sets of five reps should be the heaviest you can go for all five sets.  And for the three sets of three reps the weight should be your heaviest for all three sets.  Also, a five minute cap will be applied to the Met-con.

 

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Monday 140721

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Note:  Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

Post time to log.

 

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Monday 140714

WOD
Bell

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Note:  Post time to log.

 Hero_BellCacheIraq_th.jpg

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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