Monday 5.8.2017 Complete as many reps as possible in 9-minutes: 5 bar-facing-burpees 15 power snatches, 75/55-lbs 30 double unders
Saturday 5.6.2017 Olympic Lifting 8:00am-9:00am Mobility 9:00am-9:30am Open Gym 9:30-12:00pm GOOD LUCK AND GOD KEEP ALL OF OUR ATHLETES SAFE AT THE COMPETITION THIS WEEKEND! AMEN!
Friday 5.5.2017 Wes For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate Post time to comments. U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29,
For Time: wall ball sit up 40-reps (20/14 to 5’/4.5′) strict toes-to-bar 10-reps wall ball sit up 30-reps strict toes-to-bar 10-reps wall ball sit up 20-reps strict toes-to-bar 10-reps wall ball sit up 10-reps strict toe-to-bar 10-reps Time Cap: 15-minutes
Wednesday 5.3.2017 Hang Power Snatch 5-5-3-3-3-1-1-1-1-1 Post load. (Time Cap: 20-minutes)
Tuesday 5.2.2017 With a partner , complete the following movements in synchronization for time : 100-80-60-40-20 Slosh Pipe squats Lateral burpee over Pipe Time cap : 20 minutes
Monday 5.1.2017 Complete as many reps as possible in 10 minutes : 5 Ring Push-ups 10 Wallballs 30/20 20 Double Unders Score is total reps
Sunday 4.30.2017 Rest Day Closed
Saturday 4.29.2017 Olympic Lifting 8:00am – 9:00am Mobility 9:30am – 10:00am Open Gym 9:30am – 12:00pm
Friday 4.28.2017 Run 5x800m Rest is equal to run time per round (Bring a weighted vest if you own one)