Run 400m
15 pull-ups (adv 3 ring muscle-ups)
25 sit-ups
15 ring dips (adv 3ring muscle-ups
Skill: shoulder/hamstring mobility
Block Strength
deadlift 2/2/1/1 @80%/90%/95%/100% (training max)
15 min emom @80%
February 25, 2014
13min AMRAP
6 deadlift 185/115
3 roll-outs
4 front squat 185/115
3 roll-outs
2 jerks 185/115
Skill: 10min emom 3reps snatch
Block Strength
power clean 1 rep @80%90%/95%/100%
15 min emom @80%
Endurence: 100m sled sprint rest walk back (6 cycles)
February 24, 2014
Filthy Fifty
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Back Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders
Block Strength
Strict press 2/2/1/1 reps @ 80%/90%/95%/100% (of training max)
15min emom@ 80%
February 21, 2014
“Smykowski”
For time:
Run 6k (35min cap)
60 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.
U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.
Block Strength
2 reps front squat @ 70%/80%/85%/90%
12min emom 3 reps @70%
February 18, 2014
Annie meets Grace
50 double unders
6 clean and jerk 135/95
50 sit-ups
40 double unders
6 clean and jerks 135/95
40 sit-ups
30 double unders
6 clean and jerk
30 sit-ups
20 double unders
6 clean and jerk
20 sit-ups
10 double unders
6 clean and jerk
10 sit-ups
Skill: 5/4/3/2/1/1 back squat
Block Strength
Deadlift 2 reps @70%/80%/85%/90%
12min emom 3 reps @70%
February 17, 2014
2/17/14
5/4/3/2/1
squat clean thruster 155/105
shuttle run
-rest 1min-
5/4/3/2/1
power clean 155/105
hspu
-rest 1min-
5/4/3/2/1
front squat 155/105
c2b pull-up (adv bar muscle-up)
Block Strength
strict press 2 reps @70%/80%/85%/90%
12min emom 3reps @70%
Endurance: 50m sled sprint/walk back (10 cycles)
February 15, 2014
Weekend WOD
OGAR
14min AMRAP
3 Snatches 135/95
1 muscle-up (sale 3 push-ups hr/3 pull-ups)
12 wall ball shots 20/14
February 14, 2014
2/14/14
5 rounds
3 wall walks
6 jumping pull-ups
9 kb taters 53/35
walking lunge
12 kb clean and jerk 53/35
Run 100m w/kb
Skill: dodgeball friday
Block Strength
3 reps front squat @60%/70%/75%
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