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4/6/2017

Strength:

5 X 12 PJ

 

WOD:

3 rounds for time

50 goblet squats (35/25)

7 muscle ups

10 HPCL (175/115)

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4/5/2017

Strength:

Box Squats

12 min to establish 5 RM

 

WOD:

Run: 100M w/Slammer

(#30/#20)

Ball Slam: 20

Lunge 100M w/Slammer

overhead

AMRAP: 15 Minutes

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4/5/2017

Strength:

5 X 2 FSQ

 

WOD:

“Tommy Mac”

2 rounds for time:

  • 12 Burpees
  • 12 Thruster 115/75#
  • 12 Burpees
  • 12 Power Snatch 115/75#
  • 12 Burpees
  • 12 Push Jerks 115/75#
  • 12 Burpees
  • 12 Hang Squat Clean 115/75#
  • 12 Burpees
  • 12 Overhead Squat 115/75#

Named for Sgt. Thomas MacPherson

KIA in 2013 in Afghanistan while leading an assault towards an enemy position.

He is survived by his wife and son

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4/4/2017

Strength:

Strict Press

1 X 10 @ 50%

1 X 5 @ 62.5%

1 X 5 @ 75%

3 X 5 @ 85%

 

WOD:

Thrusters

10-8-6-4-2

Rx+ 135/175/205/225/245

95/115/135/145/160

 

Rx 95/125/145/165/185

65/85/100/110/125

 

11 min cap

 

Then:

Tabata :20/:10

Alternating

Dip

Pistols

Score reps

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4/3/2017

Strength:

Box squats – just below parallel

8 X 2 @60 45 sec rest

 

WOD:

For time (20 min cap)

Mile run

100 T2B

100 C2B pull ups

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4/2/2017

Strength:

Strict Press

1 X 10 @ 50%

5 X 5 @ 60% with 60 sec rest

 

WOD:

10 PCL (185/125) (155/105)

5 rope climb

8 PCL

4 rope climb

6 PCL

3 rope climb

4 PCL

2 rope climb

2 PCL

1 rope climb

 

Rest as needed

 

Every :15 X 16

3 HSPU

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3/31/2017

Eva

 

5 rounds for time of:

  • 800m run
  • 30 Kettlebell Swing 71/53

• 30 pull-ups

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3/30/2017

WOD:

5 rounds for time (10 min time cap)

 

12 SDLHP (115/75)

10 PJ

 

Rest 10 min

 

5 rds for time

500 m row

15 Box jumps

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3/29/2017

OTM X 20

3 Bar MU + 1 HSN

Work up to manageable load

Rest 5 min

 

OTM X 10

Run to bldg and back + 7 burpees

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3/28/2017

WOD:

Tabata :20/:10 X 24

 

Cycle through:

 

Wallball (20/14)

CTB pullups

PCL (115/75)

 

5 min rest

 

For time:

50 Double KB CL&J (24kg/16kg) from ground

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