1563: DT

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

Davis is survived by his wife, Megan; and 1-year-old son, T.J.

DT: 5RFT
12 DL 155/115
9 hang power clean 155/115
6 push jerks 155/115

Wod considerations: If you like the movement but cannot go RX no problem. Work up to your working wt. for the wod by going unbroken for one full round. You can assess whether you should add or subtract load. Another scale option would be to work up to what you can successfully push press for 6 reps then work at that weight but for a total of 8 rounds instead of 5.

1562:

Touchdown wisdom!

1563: Thursday 3/30
STRENGTH: DL 5×2 climbing
Gymnastic training: EMOM 10
1 L-sit pull up
1 strict pull up
1 strcit T2B
1 kipping CTB
No break off pull up bar. focus on accuracy of movement while maintaining quiet body position throughout.
wod/conditioning: 3RFT
Run 400 m
rest 1 minute

1561:

A look says it all. GK getting it done during 17.5

1562: Wednesday 3/29
STRENGTH:
press 4×6 superset 4×10 db push press
wod: EMOM 16
10 power cleans 135/95 or 95/65
12 burpees
5 clusters 135/95 or 7 clusters 95/65
30 DU

Conditioning:
8 hang power cleans round 1,2 power cleans round 3,4
8 burpees
5 thrusters
40 SU

1561:

Please claim your lost and found item if you see it here. Thank you.

1561: Tuesday 3/28
STRENGTH: b squat 4×8
wod: amrap 14
10 power snatch 75/55
run 200 m

Conditioning:
10 hang power snatch
run 200m

1560:

Sunday scoreboard watch.

1560: Monday 3/27
STRENGTH: EMOM 6 clean and push jerk (Touch N Go)
wod: amrap 15
A. 0-5 min. 5 pull ups, 10 push ups, 15 squats
B. 5-10 min. 10 abmat sit ups, 6 KTE, 3 T2B
C. 10-15 min. 5/10/15

Conditioning: Amrap 15
4 pull ups
5 push ups
8 squats
10 abmat sit ups
8 clam shells
6 V ups

1558:

Aerial noon class!

Don’t forget to come down for Pizza and beer Friday night @ 5pm for the 17.5.

wod: Conditioning

10 rounds
9 thrusters
35 DU/SU
4 one legged burpees
run 200 m

17.5
10 RFT
9 Thrusters 95/65
35 DU

Scaled versions of 17.5 also available.