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Saturday, September 20, 2014

HERO WOD: “Johnson”



AMRAP in 20 minutes
9 – Deadlifts 245/175 lbs
8 – Muscle Ups
9 – Squat Cleans 155/105 lbs


1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Friday, September 19, 2014

Strength: OHS 5RDs of 3 Reps increase
weight each RD. Go slow, focus on hitting Rx
depth.


WOD: 3 RDs For Time:
30 Calorie Row
10 – Burpee Box Jumps 24”/20”
10 – Hang Cleans 135/95 lbs
10 – OHS 135/95 lbs

Thursday, September 18, 2014

Active Recovery , Mobility
Skills day:



WOD: “Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups
“aka” Burger King Day.

Wednesday, September 17, 2014

Strength: Squat Cleans moderate
weight higher Reps. Focus is on form, hip
drive and speed under the bar.



WOD: 3 RDs For Time: “Weird WOD”
20 - KettleBell Snatch 1.5/1 PD 10 ea. arm
10 - Kneeling Jump Squats
15 - Deficit Push-Ups 45/25 plates
“Then”
“Cash out”
2 Wall Overs
1 Monkey bar traverse “touch every pull-up
bar with each hand by traversing sideways”

Tuesday, September 16, 2014

Skill: Handstand Push Ups / Holds / walking
on hands


WOD: For Time:
15 – Squat Cleans 155/100 lbs
30 – T2B
30 – Box Jumps 24”/20”
15 – Muscle-Ups (scale if needed to C2B)
30 – KB Push Press Alt. arms 15/15 1.5/1 PD
30 – Double Unders
15 – Thrusters 135/95 lbs
30 – Pull-Ups
30 – Burpees
300 ft. Overhead walking lunge 45/25 plate