0891:

WOD: 14 minute Amrap

  • Row 60 Cal
  • 30 wall balls 20/14
  • 50 KTE
  • 30 Power cleans 135/95
  • 20 MU

Mobility: 10 minutes

GA: Row 60, 20 wall balls, 50 abmat sit ups, 20 power cleans, 10 pull ups. If you finish round before time expires return to wall balls.

 

0808: Filthy 50 Last: 7/18/13

WOD: Filthy 50

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Arm Haulers
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Strength/skill 6X5 Sotts press PVC/1000lbs

GA: Dirty 30

0759: The Seven!

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

“The Seven” Seven rounds for time:
• 7 Handstand push-ups
• 7 Thrusters 135/95
• 7 KTE
• 7 DL 245/155
• 7 Burpees
• 7 KB Swings 70/55
• 7 Pull-ups

GA: 7 rounds of 5 at scaled load. Coach will confirm load for all loaded exercises.

0751:

WU:
WOD: 10 minutes
• 5 Good mornings
• 10 m walking lunges
• 10 KTE / 5GA
• 5 two hand high jumps. (pretend to block Stoner’s jumper w/ 2 hands arms extended) be explosive. Get video of G. Pavelko in am to show athletes during the morning class times.
STRENGTH: PRESS 8X2 @ 70% :30 to :60 rest
b. squat – Max effort 3 or 5 rep. (log)

0739: Recovery Day

WU: 10 MINUTES
WOD: 20 minutes of activity
• 5 burpees
• 8 KTE
• 11 kb swings (athletes choice)
• 20 DU/30 SU
STRENGTH: B. PRESS 4X6 @ 100% (spot and encourage one another)

0722:

WU: coach rick will find a way.
STRENGTH: OHS F/ rack 4X8 (use discretion to find appropriate load)
WOD: 10 rounds
• 20 DU/50 SU
• 8 KTE / 10 clam shells
• 5 Sec HSH / wall walk
• 15 abmat sit ups
GA: 6 rounds