Tuesday, 16 May 17

Warmup:
2 Rounds:
5 hops Single leg hops (front to back- each leg)
5 jumps Box jump progression
10 yards Crab walk (forward and backward)
5 hops Single leg hops (side to side - each leg)
10 Forward/back jumping jacks

WOD:
5 rounds for time of: 40 Double Unders 30 Box Jumps, 24/20 in 20 Kettlebell Swings, 1.5/1 pood

Friday, 5 May 17

Hero WOD Friday honoring Jeremiah Wittman
Warmup:
300m Row
10 yards Spiderman lunge
5 One arm kettlebell swing (each arm)
5 jumps Box jump progression
5 Mountain climbers (each leg)
10 Air squat
10 yards Knee hugs
10 yards Pigs on ice skates

Strength:
Back Squat 1x5 at 75% 1RM Back Squat 1x3 at 85% 1RM Back Squat 1x1+ at 95% 1RM

HERO WOD:

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

"Wittman"
7 rounds for time of: 15 Kettlebell Swings, 1.5/1 pood 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in

Friday, 28 Apr 17

HERO WOD Friday - for Army Staff Sgt. Jack M. Martin III
Warmup:
100 Double Unders (no subs - make at least 50 attempts)
10 Push-ups
10 Downward dog push-ups
5 jumps Box jump progression
10 One arm kettlebell swing (each arm)
30 seconds Handstand hold against wall or free standing
10 Arms (over and back)

Strength:
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

HERO WOD:
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



"Jack"
Complete as many rounds as possible in 20 mins of: 
- 10 Push Press, 115/85 lbs 
- 10 Kettlebell Swings, 1.5/1 pood 
- 10 Box Jumps, 24/20 in

Wednesday, 5 Apr 17

Warmup:
50 Double unders
5 Burpee pull-ups
5 Banded good mornings
10 yards Walking RDL and leg swings
10 Jumping jacks
10 Bent-knee iron cross (each side)
10 Arms (over and back)
10 Squat to stand

WOD:
5 rounds for time of: 10 Bar Facing Burpees 10 Deadlifts, 1x bodyweight 10 Kettlebell Swing (American)s, 53/35 lbs