Wednesday 5.10.2017 For time Row 1000m KB Swing 50-reps, 53/35-lbs (Time Cap: 15-minutes)
Tuesday 5.9.2017 Complete the assigned task within 2-minutes, if you complete the task continue to work until you can no longer meet the assigned task or finish the workout. Minutes 0:00-2:00 10-reps Overhead Squat 135/95-lbs Minutes 2:00-4:00 8-reps Overhead Squat 185/125-lbs Minutes 4:00-6:00 6-reps Overhead Squat 225/155-lbs Minutes 6:00-8:00 4-reps
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