FRIDAY 140418
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Post time to comments.
Compare to 130130.
Friday, April 18, 2014
Wednesday, April 16, 2014
Thursday April 17
THURSDAY 140417
Warm Up:
Rope Climbs
Strength:
Bench Press 3 Rounds
5 Light
5 Medium
5 Heavy
WOD:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of 95-lb. shoulder press
Rest 15 seconds
Post total calories rowed and shoulder press reps completed to comments.
Tuesday, April 15, 2014
Tuesday April 15
TUESDAY 140415
Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps
Do not rest between rounds. Post run times and reps completed for each exercise to comments.
U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills,Calif.--assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif.--died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.
Posted by Pukie at 5:00 PM | Comments (17)
Wednesday April 16
It was Kim's birthday yesterday, so she picked a WOD for the rest day! You can think Kim for a much needed ABS day! These are some of Kim's favorites and least favorites, just the way a great WOD should be!
Happy Birthday Kim!
Warm Up:
20 One Armed Push Ups
10 Skin the Cats
Strength:
Swing Sally Up:
Overhead Squats (45/35)
WOD:
20 min AMRAP
30 Sit Ups
1 min L-Sit
20 Leg Lifts
1 min L-Sit
10 Toes 2 Bar
1 min Plank
Monday, April 14, 2014
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