Wednesday

Jerk
2 @ 75%
2 @ 80%
3 x 1 @ 85%

WOD
50 DUs
21 Weighted sit ups
40 DUs
18 Weighted sit ups
30 DUs
15 Weighted sit ups
20 DUs
12 Weighted situps
10 DUs
9 Weighted situps

Body Burn
4 Rounds
200 run
20 squats
10 up and over box
5 push ups

Saturday

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Friday

6am 9am and 5:30 pm classes only (you may come late to the 5:30 class)

3:30 Body Burn
4:30 Open Gym

Partner up Baby

“Kickin Kelly”
800 m Run
60 box jumps
60 wall balls
Every 3 minutes 5 burpees

Body Burn
AMRAP 20:
30 Wallballs
30 KTBS
200 m sprint

Thursday

Jerk:
3 @ 75%
4 x 2 @ 80%

100 m Run

20 Push press 95/65/45

20 Ring dips

100 m Run

15 Push press 95/65/45

15 Ring dips

100 m Run

10 Push press 95/65/45

10 Ring dips

100 m Run

5 Push press 95/65/45

5 Ring dips

Wednesday

Clean
3 @ 75%
2 x 4 @ 80%

AMRAP 7:
7 Deadlifts (315/205)
20m sprint
14 Pistols


 

Body Burn
5 Minute Row

TABATA
Pull ups
Bikes
Push Ups
Plank
Side Raises
Heels to heaven

Tuesday

15 Minutes to find a new 1 RM Floor Press

AMRAP 7:
1 Strict Pull up
1 Hand release push up
2 Strict pull ups
2 Hand release push ups
3…
3…
Keep climbing the ladder for 7 minutes

EMOM 7:
5 Burpees
12 Double unders

Monday

9am Open Gym


Snatch (OHS)

3×3 (75%)
2×2 (80%)

5 RFT
3 Wall Walks
10 T2B
21 OH lunges (45/35)


 

BODY BURN 3:30 only Age 40+

5 rounds
250 Meter Row
20 Thrusters
20 RDL
20 Lunges
1 Minute Plank