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11/1/14

Halloween Hero WOD: (Please read the special rules at the bottom of the WOD) 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 […]

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10/31/14

Skill WOD: Handstand Mechanics Handstand Walks / Free Standing / Kick-Ups Conditioning WOD: “Fran – Kenstein” For Time: 21x Thrusters 21x Pull-Ups 18x Thrusters 18x Pull-Ups 15x Thrusters 15x Pull-Ups 12x Thrusters 12x Pull-Ups 9x Thrusters 9x Pull-Ups 6x Thrusters 6x Pull-Ups 3x Thrusters 3x Pull-Ups (95/65)

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10/30/14

Strength WOD: Snatch Complex Hi Hang Power Snatch + Mid Hand Squat Snatch + Squat Snatch Conditioning WOD: 3min AMRAP18x Hang Power Snatch (95/65)18x Squat Thrusts Rest 1:00 3min AMRAP15x Over Head Squats (95/65)15x Squat Thrusts Rest 1:00 3min AMRAP12x Hang Squat Snatches (95/65)12x Squat Thrusts Rest 1:00 3min AMRAP9x Squat Snatches 95/659x Squat Thrusts

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10/29/14

Partner Conditioning WOD: 5 Rounds of: Partner 1: Row 750m Partner 2: 5x Front Squats (225/155) While Parter 1 is Rowing Partner 2 is using that entire time to complete 5 Front Squats. Go Heavy with perfect form.

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10/28/14

Skill WOD: Pistols  15 min – 30 reps per leg in sets of 3-5 Conditioning WOD: 100m Farmers Carry 3 Rds of:10 Burpess10 Pushups 100m Farmers Carry 3 Rds of:20 Situps20 Squats Farmers Carry weight TBD during class

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10/27/14

Strength WOD: Clean Complex Hang + Low hang + Floor Conditioning WOD 400 m Run 30-20-10Deadlifts (185/115)Box Jumps(24″/20″) 400 m Run 5-10-15Deadlifts (135/95)Box Jumps (24″/20″) 400m Run

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10/26/14

Conditioning WOD: 20 Min AMRAP200m Run50 Push ups200m Run50 Situps400m Run50 Lunges with plate overhead50 Double Unders50 Lunges with plate overhead400m Run50 Situps200m Run50 Push ups

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10/25/14

Conditioning WOD: 50 Back squats (115/85)40 Pull-ups30 Shoulder-to-overhead (115/85) 50 Front squats (85/65)40 Pull-ups30 Shoulder-to-overhead (85/65) 50 Overhead squats (65/45)40 Pull-ups30 Shoulder-to-overhead (65/45)

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10/24/14

Strength WOD: Push Jerk 5-3-3-3-1-1 Conditioning WOD: 15-12-9-6-3 Burpees Over Bar 5-4-3-2-1Squat Cleans (155/115)

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10/23/14

Skill WOD: Ring Dips (Weighted, strict, kipping, Jump to support, box dips) 10 Minutes accumulate 30 reps at the hardest level in sets of 3-5 Conditioning WOD: 100 Double-unders40 KB Swings (70/53)75 Double-unders30 KB Swings (70/53)50 Double-unders20 KB Swings (70/53)