141101

Posted: October 31, 2014 in Uncategorized

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WOD

2 Man Teams

10 Clean & Jerk (135/95, alternating)
50 sit-ups alternating
10 Clean & Jerk (135/95, alternating)
50 box jumps alternating
10 Clean & Jerk (135/95, alternating)
50 pushups alternating
10 Clean & Jerk (135/95, alternating)
50 cal row (25 each)
10 Clean & Jerk (135/95, alternating)
50 wall balls alternating (20/14)

141031 “Sham”

Posted: October 31, 2014 in Uncategorized

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Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

STRENGTH

12 Mins to find a 1RM Snatch Balance

WOD

7 rounds

11 deadlifts (BW)
100-meter sprint

141030

Posted: October 29, 2014 in Uncategorized

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STRENGTH

A. 7 x 2 hang snatches
B. Push Press 5-4-3-3-3
C. 1 x ME Ring Dips

WOD

15 Min AMRAP

1 TGU (55/35)
2 Pulll-ups
20 double unders

2 TGU’s (alternating, 55/35)
4 Pull-ups
20 double unders

3 TGU’s (alternating, 55/35)
6 Pull-ups
20 double unders

ETC…

141029

Posted: October 28, 2014 in Uncategorized

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STRENGTH

A. 7 x 2 hang cleans + 1 jerk
B. 3 x 5 Romanian Deadifts
C. Back Squat 5-4-3-3-3

WOD

5 Rounds

5 Cleans (155/115)
10 Box Jumps (24/20)
50ft Overhead Walking Lunges (45/25)

141028

Posted: October 27, 2014 in Uncategorized

STRENGTH

A. 7 x 2 Snatches
B. Press 5-4-3-3-3
C. 5 x 5 Weighted Pull-ups

WOD

5 MIN AMRAP

5 Push-ups
20 double unders

60s rest

7 Min AMRAP

7 push-ups
7 burpees

141027 “Nancy”

Posted: October 27, 2014 in Uncategorized

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STRENGTH

A. 7 x 2 Cleans + 1 Jerk
B. Front Squats 5-4-3-3-3

WOD

“Nancy”

5 rounds

400m run
15 Overhead Squats

141025

Posted: October 24, 2014 in Uncategorized

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WOD

3 min AMRAP
5 deadlifts (185/155)
6 Box jumps
Rest 1 min
5 min AMRAP
7 cleans (155/135)
8 Burpees
Rest 2 min
7 min AMRAP
9 snatch (135/95)
10 double unders