Monday, 15 May 17

Warmup:
Row 500 meters
8 Downward dog push-ups
8 Sit-up to pike
30 seconds Plank
30 seconds Handstand hold against wall or free standing
8 Thorasic high fives (each arm)
8 Cossack squat (each side)
8 Sit-up

Strength:
Push Press 1x5 at 65% 1RM Push Press 1x5 at 75% 1RM Push Press 1x5+ at 85% 1RM

WOD:
16 min AMRAP:
Row, 400 m 15 GHD Sit-ups 10 Overhead Squats, 95/65 lbs

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