Monthly Archives: May 2018

1917:

1917: Friday 6/1 wod: 3 RFT 20 wall balls 20 kb swings 20 box jumps 20 pull ups 800 m run Scale: 3 rounds, 20 WB or squats, 15 swings, 12 box jumps or steps, 12 pull ups – 800 m run

Category: WOD

1916:

Please check out C. Alan’s fundraiser page. If you can afford to give a little or little more the foundation would greatly appreciate your donation. Al will be coaching the AM class times Thursday and will be happy to share all the details with you. Thank you. https://navysealmuseum.networkforgood.com/projects/45850-alan-anderson-s-fundraiser?from_wicked_finish=true 1916: Thursday 5/31 STRENGTH: EMOM 10 –… Read More »

Category: WOD

1915:

Please support Coach AL and Dave C. 1915: Wednesday 5/30 STRENGTH: b. squat 8X2 climbing wod: 10 RFT 12 abmat sit ups 10 db snatch 50/40 6 hspu Finisher: 800 m jog

Category: WOD

1914:

1914: Tuesday 5/29 STRENGTH: superset the following. Press – 8X2 bent db row 8X4 wod: amrap 14 4 unbroken power cleans – loading should allow for touch and go ( no single lift dropping) 25 DU / 60 SU run 200 m finisher: 200 flutter kicks w/ 2 minutes accumulated plank holds.

Category: WOD

1913: Memorial Day

1913: Memorial Day Murph 7-10am Show n Go format 1 mi run 100 pull ups 200 push ups 300 squats 1 mi run Strict = non partition Partition = 20 rounds 5/10/15 Rx standard – 20/14 lb vest, no knees, no hip sag, no water breaks and sound off rep total on every break. Scale:… Read More »

Category: WOD

1911: Friday

1911: Friday 5/25 wod: 5 RFT 20 kb or db swing 15 pull ups (scale 9) 400 m run

Category: WOD