WOD~

5 rounds:

3 snatches 95/65#

15 OHS 95/65#

Run 400m

Post weight and time to comments.

WOD~

DL 3x5

Then.... "CF Game Open Sectionals 11.2"

AMRP15

9 DL 155/100#

12 Push Up

15 Box Jumps

Post weight sets and rounds to comments.

It's a Fran-ish kinda day......

WOD~

Thrusters 7x1

Then...

AMRP10

Thrusters 95/65#

C2B Pull ups

**First round starts with 3 thrusters, 3 pull ups..... Second round is 6 thrusters, 6 pull ups.... Third round is 9 thrusters, 9 pull ups, etc. So each round you add 3 onto your set.

Score is total amount of thrusters and pull ups. Comments should appear with weight sets and then 18/16 format (For example: 18/16 says that you got into the 3rd round and did the 3 (1st rd)+6 (2nd rd) +9 (3rd rd) of thrusters, but you only got a total of 16 C2B before time ran out, 3 (1st rd)+6 (2nd rd)+5 (only completed 5 in 3rd b/4 time ran out). WHEW! Got that?????

MORE HOMEWORK!

WOD 1~

"Pushing Nicole"

3 Rounds:

Run 400m

max push up in 1 minute

Post time and push up numbers to comments.

WOD2~

AMRP20

5 pistols each leg (one-legged squat) - sub for this would be to lightly hold the door frame to do pistols or if it really freaks you out, do 10 squats

10 burpees

15 double unders

Post rounds to comments.

WOD 3~

3 Rounds:

15 KB Front Squats

25 KB Push Press

35 KB Swings

45 Sit ups (if you want an extra challenge, do the situps holding the KB)

Post time to comments.

See all of you next week Monday!

STRENGTH DAY!

WOD~

Back Squat 3x5 -- max sit ups in a minute between rounds

Bench Press 3x5 -- max pull up attempt between rounds

Post weight sets as well as sit up/pull up attempts to comments.

Jack

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survivved by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD "Jack"~

AMRP20

10 Push Press 115/ 85#

10 KB swings 1.5 /1 pood

10 box jump 24"

Post weight and rounds to comments.

WE'RE BAAAAAACK!

WOD~

3 Rounds:

25 walking lunges w/ Dumbbells

25 DB squat cleans

25 DB push press

**Pick a DB weight to use for all three movements. Choose wisely with a weight that challenges you but you will still be able to make it through the entire wod at that weight.

Post weight and time to comments.

HOMEWORK!

Enjoy the 4th of July week and don't forget to do your homework! Post all homework times to comments.

WOD 1~

AMRP20

5 Push ups

10 Squats

15 Sit ups

Finisher Challenge (Optional)- Isometric walk squat hold--- sit against a wall without using your hands for support. Hold for as long as possible. If you are really ready for a challenge, do this 2 or 3 times and try to maintain your original time.

WOD 2~

Run 800m

75 Double Unders or 225 single skips

Run 400m

50 Double Unders or 150 single skips

Run 200m

25 Double Unders or 75 single skips

Finisher Challenge (Optional)- Plank hold for 1 minute - 3times

WOD 3~

100m sprint

20 Goblet squats -hold DB at your chest and squat (like a front squat w/ a db)

30 push ups w/ one hand on the db (alternate at 15 so that each hand is elevated for 15 reps)

40 DB swings (same set up as KB swing)

50 weighted sit ups with DB at your chest

100m sprint

***Pick one DB to use through all the movements. It should be a challenging weight.

Finisher Challenge (Optional)- Roll on your Lacrosse ball!