5 rounds for time of:
400 Meter Run
20 Hang Power Cleans (95/65)
20 Sit-ups
5 rounds for time of:
400 Meter Run
20 Hang Power Cleans (95/65)
20 Sit-ups
1. Deadlift 5-5-5-5-5 reps
2. Complete as many rounds as possible in 12 minutes of:
15 Kettlebell Swings (53/35)
10 Burpees
5 Strict Pullups
6 AM crew getting ready for squats!
For time:
400 Meter run
30 Pull-ups
400 Meter run
40 Push-ups (Games style)
400 Meter run
50 Sit-ups
400 Meter run
60 Ar Squats
1. Back Squat 3-3-3-3-3 reps
2. 3 rounds for time of:
20 Thrusters (75/55)
75 Double Unders
Girl WOD Saturday continues today as we meet Kelly!
“Kelly”
5 rounds for time of:
400 meter run
30 Box Jumps (24/20)
30 Wallball Shots (20/14)
1. Split Jerk 1-1-1-1-1-1-1 reps
2. 30-20-10 reps of the triplet:
Lateral Burpees over parrallette
Situps
Push Presses (95/65)
Rx+ GHD Situps, 135/95 lbs
Deanna (left) knocking out squat cleans at 38 weeks pregnant…way to do work Mama!!
1. Front Squat 3-3-3-3-3 reps
2. Complete as many rounds as possible in 15 minutes of:
3 Rope Climbs
5 Tire Flips
8 Front Squats (135/95)
15 Pushups (Games style)
A Diabetes sign directly above a McDonald’s sign…coincidence? We think not!!
1. Hang Power Snatch 1-1-1-1-1-1-1 reps
2. 5 rounds for time of:
400 meter run
12 Single-arm Kettlebell snatches (35/26)
12 Pull-ups
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.
“Carse”
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
“Nate”
Complete as many rounds in twenty minutes as possible of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/44)