July 5, 2013

7/5/13

10/9/8/7/6/5/4/3/2/1
Toes 2 Rings
Wall ball shots 20/16
KB swings 70/53

Strength WOD

Back squat 3/3/3 (70%/80%90%)

5×10 Weighted lunge

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July 4, 2013

7/4/13

“Smykowski”

For time:
Run 6k
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.

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July 3, 2013

7/3/13

20 pistols (buy in)
5/10/15/20/25
Push up (hr)
Sit up
20 pistols (cash out)

Skill: 2/2/2/2/2/2 ohs/ hold in bottom for a 3 count

Strength WOD: 2 part snatch (10 cycles)

Endurence WOD: 500m run 500m row/1000m run 1000m row/500m run 500m row

Rest 2min after every row

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July 2, 2013

7/2/13

6 Rounds 3min AMRAP
Odd rounds 3min
Run 250m
Max reps pull up (advanced c2b) with rest of time
Evan rounds 3min
Run 250m
Max reps S2O 135/95

Skill: Tabata Floor wipers/Russian twists/shuttle run (forward/backward)

Strength WOD

Deadlift 3/3/3 (70%/80%/90%)

5×10 Good mournings

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July 1, 2013

7/1/13

“Ship”

9 rounds for time of:

185 pound Squat clean,

7 reps 8 Burpee box jumps, 36″ box

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Skill: Max box jump

Strength WOD: Strict press 3×3 (70%/80%/90%)

5×5 Strict hspu

5×5 Weighted dips

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June 30, 2013