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

0639:

WU: 10 minutes

WOD: 18 min amrap

  • 20 squats
  • 15 atomic sit ups
  • 12 HRPU
  • 10 m bear crawl
  • 350 m run

STRENGTH: Press 2X5 75% 2X3 85% 2X1+ 95%

GA: ½ the reps 18 minutes work.

0638:

WU: hip and shoulder mobility 5 min then 3 squat clean, 3 push press, 3 b. squat 10 minutes work to wod load.

WOD: For time

  • Run 800 m
  • 20 Squat cleans 135/95
  • 20 pull ups
  • 20 push press 135/95
  • 20 pull ups
  • 20 back squat 135/95
  • 20 pull ups
  • Run 800 m

Skill:  50 OHS (barbell) break up reps as you wish. Stretch: 5-10

GA: WOD- run 800, 20 power clean, 10 pull ups, 20 push press, 10 pull ups, 20 b. squat, 10 pull ups 800 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 minutes of 40/30 dumbbell snatches

STRENGTH: B. Squat 2X5 75% 2X3 85% 2X1+ 95%

GA: SU 1 minute/db snatch 1 minute rest at the break

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, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

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 reps.