Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every minute on the minute for 10 rounds:
Turkish Get Up- both sides
Increase load each set
Post number of rounds at heaviest load
-then-
1000m row for time
Rest as needed
750m row for time
Rest as needed
500m row for time
rest as needed
250 row for time
Post each row time
Monday 5pm Specialty Session- Strength
Deadlift and related accessory work
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 9 minutes of:
9 handstand push ups
6 burpees
3 power snatch 70/55kg
Post time, load, and scaling
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Work through two rounds on running clock of:
For 3 minutes, get as many reps as you can of:
back squat 1.5x bodyweight
Rest one minute
For 3 minutes get as many reps as you can of:
shoulder press .75x bodyweight
Rest one minute
For 3 minutes get as many reps as you can of:
deadlift, same load as back squat
Rest one minute
Wednesday 5pm Specialty Session- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, using a single dumbbell:
10 weighted pull ups
40 overhead walking lunges
10 weighted pull ups
30 DB snatch, alternate arms each rep
10 weighted pull ups
20 overhead squats, 10 each arm
10 weighted pull ups
10 Turkish Get Ups
10 weighted pull ups
Post time and scaling
Use a 40/25# DB for all movements (scale anything necessary)
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Hero WOD- “Jack”
20 minute AMRAP of:
10 push press (52/35kg-from ground)
10 KB swing (usa- 24/18kg)
10 box jumps (24/20”)
Post number of rounds and extra reps, plus any scaling
Compare to June 2 2016
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.
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
