Monthly Archives: April 2014

0640:

WU: 10 pass thru’s, 10 OHS, 10 Reverse lunges x4 then 5 minutes to working BB load WOD: 4 RFT 12 OHS 95/65 12 CTB pull ups 400 m run STRENGTH: DL 2X5 75% 2X3 85% 2X1+ 95% GA: 4Rounds 10 OHS at efficient load, 4, 8 or 12 pull ups, 400 m run

0637: Main Site Nugget!

WU: bring your rope or grab a rope then get a db lets get warm! In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 40/30 dumbbell snatches 1 minute rest(3) 2 minutes of double-unders 2 minutes of 40/30 dumbbell snatches 1 minute rest
(8) 3 minutes of double-unders 3… Read More »

0636: Taylor

Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it. We will have an alternate for those of you that cannot MU. Or feel free to make one up from the week. U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky,… Read More »

0635:

WU: 5 minute mobility work, SMR, 3×10 GTO warm up WOD: for time 9 GTO 135/95 350 m run 6 GTO 350 m run 3 GTO 350 m run 3 GTO 350 m run 6 GTO 350 m run 9 GTO STRENGTH: B. Press  2X3@70% 2X3@80% 2X3@90% GA: Adjust the load and get all the… Read More »