1321: McGhee

CplRyanMcGhee-2

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

1321 6/30/16 Friday

WOD – McGhee 30 min AMRAP
5 Deadlifts RX – 275 MOD – scale wt accordingly
13 Push ups
9 Box Jumps – 24/20 MOD – Step ups

MOD – consider KB swings as a substitute for deadlifts

1320:

1317 6/29/16 Thursday

WOD – 3 RFT
12 Ring Dips MOD – band assisted
21 Power Snatches 75/55 MOD – hang power snatches
400 m run

Strength – Bench Press – 4 x 6 @ 65% add 5-10 lbs from 2 weeks ago

Gymnastics skill –
Ring dip holds – 4 x 20 sec.
Wall Walks – 5 to 10 reps
Hollow Rocks roll onto Arc Rocks – 5 to 10 reps

1319:

beachrun

1316 – 6/28/16 Wednesday

Strength – From the rack
Back Squats – 4 x 6 @ 65% add 5 – 10 lbs from last week

16 min EMOM – from the floor
Odd: OHS – 5 reps MOD – Front Squat
Even: T2B – 6 reps MOD – T2kb/V-ups
WOD –
3 min AMRAP – DU/SU
2 min rest
4 min AMRAP – Abmat Sit ups
2 min rest
FT – 75 Slamball slams
* every min on the min athlete will run 100m. And continue where they left off before they ran.

1318:

WOD – Karen
FT – 150 Wallball Shots 20/14 MOD – use a light MB or just 150 air squats onto a MB

Strength – From the Rack
Strict Shoulder Press – 4 x 6 @ 60%
Barbell/DB/KB Bent Over Row – 4 x 8 Superset with the Press

Finisher –
Acculmulate 2 mins on each movement – You can split the time up between exercises if you want to
Arc Holds
L-Sit Holds
Push up/Elbow Planks

1317:

1315 – 6/27/16 Monday

Strength – DL – 4 x 6 @ 65% add 5-10 lbs from last week

8 min EMOM – 5 strict HSPU MOD – 5 kipping HSPU, HRPU, or just regular PU

WOD – 20 min AMRAP
R – arm DB OH walking lunges – 10 Alt. steps MOD – No DB, just walking lunges
8 Burpees MOD – 4 Burpees
L – arn DB OH walking lunges – 10 Alt. steps
8 CTB Pull ups MOD – 4 Pull ups with whatever assistance that is needed

1316: Saturday wrap up

Fletcher Sisters have brought a nice spark to the box this summer. Good luck  to you next week Katie as you depart for Yale.

Body weight at 9

1775

Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Post rounds completed to comments.