Monthly Archives: June 2016

1321: McGhee

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… Read More »

Category: WOD

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… Read More »

Category: WOD

1319:

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 –… Read More »

Category: WOD

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… Read More »

Category: WOD

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… Read More »

Category: WOD

1316: Saturday wrap up

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… Read More »

Category: WOD