Saturday, March 18, 2017

8 AM
Open Gym

9 AM
Partner WOD

For Time
Run 500m
50 Alt Walking Lunges
50 ABMAT Sit-ups
Run 400m
40 Alt DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
40 ABMAT Sit-ups
Run 300m
30 Pull-ups (Rx+ CTB)
30 ABMAT Sit-ups
Run 200m
20 Squat Clean Thrusters (95/65 lbs) (Rx+ 135/95 lbs)
20 ABMAT Sit-ups
Run 100m
10 Burpee Muscle-ups
10 ABMAT Sit-ups

*Both partners will complete all of the reps. You may not advance until both partners have completed their reps.

10 AM
Hero WOD

“Justin”

For Time
30-20-10
Back Squats (Bodyweight)
Bench Presses (Bodyweight)
Strict Pull-Ups

herojustin

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Thursday, March 16, 2017

***Basics – 6:30 PM***

***Open Watch Party – 7:00 PM***

***Mobility WOD – After the Open Announcement***

Skill
Efficiency on each movement for today’s WOD.

Conditioning
5 Rounds for Time
(30 Minute Cap)

5/3 Rope Climbs
15 Handstand Push-ups (Rx+ Strict)
30 Wall Balls (20/14 lbs)
15 Box-Overs (24/20″) (Rx+ 30/24″)

*Scale HSPU with Strict DB/KB Press or Hand-Release Push-ups.

Monday, March 13, 2017

***Cardio Load – 3:30 PM***

***Basics – 6:30 PM***

***Mobility WOD – 7:30 PM***

Strength
Overhead Squat
5 x 3 – Climbing

Conditioning
For Time
27-21-15-9-3
Overhead Squats (95/65 lbs) (Rx+ 135/95 lbs)
9-7-5-3-1
Muscle-ups

*Scale OHS with Front Squats.
*Scale Muscle-ups with Bar Muscle-ups or Ring Rows + Ring Dips.