Monthly Archives: July 2014

08-01-14

A. -Group Joint Warm Up -200m run -3 rds NFT 6 Strict T2B 8 Pressing lunges 45/33# 10 SDHP 45/33#   B. Snatch 7x1 Build up to a new 1RM   C. AMRAP 16 min 400m Row 30 Sit Ups 20 KBS 2/1.5   D. 2 min Oblique side smash 2 min Overhead tissue smash…
Read more

7-30-14

A. -Group Joint Warn Up -3 rds NFT 8 HSPU 10 Cal Row 14- (1st rd air squat, 2nd lunges, 3rd pistols)   B. BS B1-3 5 @ 80% 3 @ 85% *1 @ 90% *If you missed the 1 rep max effort, you may attempt one here. If you already have one for this…
Read more

07-29-14

A. Group Joint Warm Up. -200m Run 3 Rds NFT 30 DU’s 15 Wall Balls 5 Pull Ups (Strict/weighted/+weight)   B. C&J 7x1 Build up to a new one rep max.   C. WOD: for time (subtract 2:00 of rest) 3 Rds 7 Thrusters 95/65# 7 Chest to bar pull ups -Rest 1 min  …
Read more

07-28-14

A. -Group Joint Warm Up -3 Rds NFT 20 Sit ups 15 KBS 10 C2B   B. Snatch Complex 6x1 1 Power Snatch + 1 Hang Squat 1 @ 55% 1 @ 60% 1 @ 65% 1 @ 70% 1 @ 75% 1 @ 80%   C. WOD For Time (17 Min time Cap) Row…
Read more

07-26-14

A. Group Joint Warm Up. 3 rds NFT 10 KBS 10 Wall squats 30 DU’s B. OHS 3-3-1-1-1 C. Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and…
Read more

07-25-14

A. Group Joint Warm Up -3 rds NFT 10 Push Ups *15 Pull Ups 20' Overhead lunges 45/33# *(1st round strict, 2nd Butterfly, 3rd C2B)   B.. Dead Lift: B1-3 5 @ 80% 3 @ 85% *1 @ 90% *If you missed the 1 rep max effort, you may attempt one here. If you already…
Read more

07-23-14

A. -Group Joint Warm Up -3 rds NFT 6 Med Ball Cleans 8 Strict HSPU 12 Alt Lunges   B. Row Sprints. 0:00-2:30, 400m 2:30-4:30, 350m 4:30-6:00, 300m Focus on power graph arch (as we covered in class yesterday) Rest with remaining time.   C. 3 min AMRAP 6 Power Cleans 135/95# 9 Box Jumps…
Read more

07-22-14

A. -Group Joint Warm Up -3 rds NFT 15 KBS 10 Ring Dips   B. 4x 100m Hill Sprints (timed sprint up/ jog down)   C. Snatch 7x1 @ 85% Across   D. WOD: “Isabel” (7 min time cap) 30 Snatch 135/95#   E. Cool down: 4 min Row @ 80%   F. Mobility: 1…
Read more