Wednesday, 17 May 17

Warmup:
2 Rounds:
10 Cossack squat (each side)
10 Wall ball shots
10 Jumping pull-ups
10 Pogo jumps
10 Elbows high and outside (PVC or Bar)

Strength:
Hang Clean 1x5 at 65% 1RM Hang Clean 1x5 at 75% 1RM Hang Clean 1x5+ at 85% 1RM

WOD:
5 rounds for total reps of: Thruster, 135 lbs, 15 secs Rest 45 secs Weighted Pull-up, 50 lbs, 15 secs Rest 45 secs Burpee, 15 secs Rest 45 secs

Thursday, 27 Apr 17

Get thee to the track!!!

Warmup:

Run 400m
15 "I love me" Arm Swings
15 Jumping Jacks
15 Mountain Climbers

WOD #1:
4 rounds for time of: 5 Bar Muscle-ups 10 Burpees 30 Walking Lunges
Scale: Jumping MU or Jumping PU from the low bar

Rest 5 min, then...

WOD #2:
3 rounds for time of: Run, 800 m Rest 2 mins

HERO Friday, 7 Apr 17

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Warmup:
50 Double Unders
5 Medicine ball push-up
5 Tuck jumps
5 Skin the cat
15 Forward/back jumping jacks
30 yards High bounding
5 jumps Box jump progression
15 Jumping jacks
15 Arms (over and back)

WOD:
Klepto
4 rounds for time of:
27 Box Jumps, 24 in
20 Burpees
11 Squat Cleans, 145 lbs