WOD 07.10.18

Strength

Take 20 minutes to build to today’s 1-RM Front Squat

Condo

3 Rounds
Run 400 Meters
8 Front Squats 245/145

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

WOD 07.09.18

Strength

Every 3 minutes for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

Conditioning

3 rounds

Set a 6 minute clock and complete the following
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

Hero Saturday 07.07.18

“Bull”

Two rounds for time of:

200 Double-unders

135 pound Overhead squat, 50 reps

50 Pull-ups

Run 1 mile

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson. Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

WOD 07.06.18

Strength

Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 2 reps

*Set 1 – 75%

*Set 2 – 80%

*Set 3 – 85%

*Set 4 – 87-90%

*Set 5 – 90% or more

Conditioning

21-15-9

Thrusters (115/75 lbs)

Toes to Bar

Box Jump-Overs (24″/20″)

WOD 07.05.18

Strength

Every two minutes, for 8 minutes (4 sets) of:Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

Then…

Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps, use a similar or the same weight as the first part.

Conditioning

For time:

40/30 Calories of Assault Bike

40 Burpee Pull-Ups

(Try and select a pull-up bar 6-10″ above your standing reach)