Open Gym
June 28, 2013
6/27/13
3min AMRAP (5 cycles)
10 Wall ball sit ups 20/16
10 Wall ball shots 20/16
10 Plate ground to overhead 45/25
10 Walking lunge steps 45/25
Strength WOD
Back Squat 5/5/5
Pistols 3×10
WOD#2 (optional)
4 Rounds
10 Back squats 135/95
20 Double unders
June 27, 2013
6/27/13
5 Rounds
5 Power cleans 185/115
200 foot Shuttle run
Skill 1: 5×3 Snatch grip push press
Skill 2: Core tabata: Sit up/plank hold/kb halos
Strength WOD:
3×5 Power cleans 65%/75%/85%
5×5 Broad jumps
3×5 Clean grip high pull
June 26, 2013
6/26/12
5 Front Squat 155/115
1 Rope climbs
20 Box jumps 24/20
1 Rope climbs
5 Tire flips
Skill/Strength WOD
Clean and Jerk
1/1/1/1/1/1/1/1/1/1
June 25, 2013
6/25/13
“Del”
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
Strength WOD:
5/5/5 Deadlift 65%/75%/85%
5/5/5/5/5 Hanging leg raise
10/10/10 Good mourning
June 23, 2013
6/24/13
15/12/9/6/3
Overhead squats 95/65
Ring push ups
Skill: hspu and pistols
Strength WOD:
Strict press 5/5/5 at 65%/75%/85%
10/10/10 Strict chin ups
5/5/5 Kipping hspu
June 21, 2013
6/21/13
FREE FREIND WOD FRIDAY!!! (BBQ afterwards)
45 Burpees
60 Push press 95/65
75 Wall ball shots 20/16
Skill: Front squat 5/5/5
Strength WOD: 1 rep max back squat
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