Thursday 4.19.2018 5 Rounds for time 5 Handstand Push Ups 10 Ring Dips 15 Shoulder Press, 95-lbs/65-lbs Time Cap: 15-minutes
Wednesday 4.18.2018 Oklahoma City Bombing Memorial WOD In teams of 3 or 4 athletes 4 Rounds for Time 19 Synchronized Lunges with Plate 45-lbs/25-lbs 19 Synchronized Push ups 95 Wall ball shots** Then, 168 Burpee Box Jumps 24″/20″** Time Cap: 30-minutes **-Athletes may break up this movement between the team.
Tuesday 4.17.2018 5 Rounds for Time 15 Dumbbell Thrusters, 50/35-lbs 60m Sprint Time Cap: 10-minutes
Monday 4.16.2018 20-minutes to establish a heavy load for this complex Front Rack Walking Lunge 5-reps + Overhead Walking Lunge 5-reps + Back Squat 5-reps
Friday 4.13.2018 For Time 9-7-5 Power Snatches (135/95) Bar Facing Burpees 1 min Rest 10-8-6 Power Snatches(115/85) Bar Facing Burpees 1 min Rest 11-9-7 Power Snatches(105/75) Bar Facing Burpees 18 Min Cap
Wednesday 4.11.2018 27-21-15-9 200 m run Wall Balls 20/14 Box Jumps 24/20 **Every Round Starts with a single 200 m Run** -24 min cap-
Sunday 4.8.2018 Rest Day Closed
Saturday 4.7.2018 Mobility 8:00am-8:30am Weight Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
“Hansen” Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups Post time to comments. Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father
Thursday 4.5.2018 Back Squat for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep #8: 1 rep #9: 1 rep #10: 1 rep TIME CAP 15-minutes Then, Front Squat for load: #1: 1 rep #2: 1 rep