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!

FRAN

SHORT AND SWEET DEATH TODAY!

WOD~

"Fran"

21-15-9

Thrusters (95/65#)

Pull ups

Post times and weights to comments.

WOD~

FS 3x5

Then...

AMRP12

10 ground to overhead anyway (95/65#)

100m sprint

Post weight sets and rounds to comments.

Annie Are You OK?

WOD~

"Annie are you Ok?"

21-15-9

Row for Calories

Thruster 65/45#

Cleans 65/45#

SDHP 65/45#

WallBall 20/14#

Burpees

Post time and weights to comments.