Block Run
- 70 Box Jumps (24/20")
- 60 Pull-Ups
- 50 Shoulder to Overhead (135/95)
- 40 Front Squats (135/95)
- 30 Power Cleans (135/95)
- 20 Burpees
- 10 Handstand Push-Ups
Block Run
*Partition work as needed. 1 person working at a time
2.06.2014
FUNDAY
WOD: Complete in TEAMS of 2 for Time
Block Run
- 70 Box Jumps (24/20")
- 60 Pull-Ups
- 50 Shoulder to Overhead (135/95)
- 40 Front Squats (135/95)
- 30 Power Cleans (135/95)
- 20 Burpees
- 10 Handstand Push-Ups
Block Run
*Partition work as needed. 1 person working at a time
Block Run
- 70 Box Jumps (24/20")
- 60 Pull-Ups
- 50 Shoulder to Overhead (135/95)
- 40 Front Squats (135/95)
- 30 Power Cleans (135/95)
- 20 Burpees
- 10 Handstand Push-Ups
Block Run
*Partition work as needed. 1 person working at a time
2.05.2014
Thursday
WOD: Bench Press
Set 1 – 6 reps @ 70%
Set 2 – 4 reps @ 80%
Set 3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 2 reps @ 90%
Set 6 – 4 reps @ 85%
Set 7 – 6 reps @ 75%
*Rest 2min between sets
Set 1 – 6 reps @ 70%
Set 2 – 4 reps @ 80%
Set 3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 2 reps @ 90%
Set 6 – 4 reps @ 85%
Set 7 – 6 reps @ 75%
*Rest 2min between sets
2.04.2014
Wednesday
Hero WOD: "Tumilson"
8 rounds for time of
8 rounds for time of
- Run 200 meters
- 11 DB Burpee Deadlifts (60* DBs)
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
2.03.2014
Tuesday
WOD: AMRAP in 20 mins of
- :30 Handstand hold
- :30 Squat hold
- :30 L-sit hold
- :30 Chin over bar hold
