5 Rounds
Run 1k
rest 2min
For those who missed yesterday you could do “The Don” instead, the choice is yours
Core after party: 100 r-twistis 3xmax time plank (adv 45/25)
Block Strength
3×3 Deadlift
5×10 Shoulder taps
3×10 Good mournings
September 16, 2013
9/16/13
“The Don”
For time: 66 Deadlifts,110 pounds
66 Box jump,
24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups 66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
*Scale The Don .5* (33 reps)
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
Block Strength
3×3 Strict press
5×5 HSPU
5×10 Power clean (find a weight thats challenging for a set of 10)
September 15, 2013
Weekend WOD
21/18/15/12/9/6/3
Squat clean 95/65
Double-unders
Deadlift 185/115
Box jump 24/20
Scale 10/9/8/7/6/5/4/3/2/1
September 13, 2013
9/13/13
50 Hang cleans 95/65
50 Pull-ups
50 KB swings 53/35
Skill: Tabata Sit-ups/Floor wipers
Block Strength
8×2 Back squat
4×10 pistols
Endurance: 2 rounds run 1k
September 12, 2013
9/12/13
12 min AMRAP
4 HSPU (scale kb press)
8 Deadlift box step up
Skill: 10×3 front squat
Block strength
5×2 power clean 75%
3×5 bar muscle up
Endurance: Double tabata row (16 cycles)
September 11, 2013
Never Forget
“Glen”
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
September 10, 2013
9/10/13
Sprint 100m
This is not a mistake this is the first movement in the first round. The rest is will be determined by effort there will be more rounds and more movements, but I’m not telling what or how many
Block Strength
3×3 Deadlift
5×5 Hanging leg raise
5/4/3/2/1 Back squat
Endurance: 2 rounds row 1k rest time it took to complete
September 9, 2013
7/9/13
10 Rounds
3 T2B
5 Front squat (BW)
15 Double-unders
1 S2O (BW)
Skill: Double under
Block Strength
3×3 Strict press 80%
Pull-up max reps rest 3min (3 rounds)
Endurance: 5 rounds 100m sprint (rest is time it takes to walk back)
September 6, 2013
9/6/13
2 Rounds
15 Deadlift 225/145 (adv axel bar)
15 Pull-ups (adv C2B)
Run 250m (plate)
50 Sit-ups
10 Push press 135/95 (adv axel bar)
10 Pistols (adv 35/26)
Block Strength
3×5 Front squat 75%
5×10 Ring rows
Endurance: 3 Rounds Run 400m backwards rest 1 min
September 5, 2013
9/5/13
3 Rounds
15 Front squat 95/65
200 foot shuttle run
10 Power snatch
200 foot shuttle run
15 Back squat 95/65
200 foot shuttle run
Skill: 15min find a heavy triple power snatch
with every round the shuttle run increase round 1, 1 shuttle round 2, 2 shuttle and so on
Block Strength
3×5 Power clean 75%
5×5 Weighted ring dips
5×1 Clean and jerk
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