“Jack” 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…. Read more »
Strength: Wendler Week 3 Strict Press 5-3-1 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1) Then: 3… Read more »
21-15-9 Calorie Row T2B Snatch 135/95
Strength: Wendler Week 4 Back Squat 5-5-5 40%-60% of 90% 1RM Then: 3 rounds, 1 minute per station for total reps of: Hang Power Clean 135/95 Deadlift 135/95 Wall ball 20/14 Ring dips rest
Please join us today for Open Gym from 10 am-12 noon. We will see you then!
Partner WOD Partners complete 300 air squat **1 partner works while the other holds handstand. If partner drops from handstand, squats stop. Switch as needed Then immediately into.. 30 shoulder 2 OH 155/105 rest 2 minutes then 7 minute AMRAP… Read more »
Strength: Wendler Week 3 Deadlift 5-3-1 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1) Then: Every 4… Read more »
Run 200m TT Run 400 m TT Run 800 m TT Run 1 mile TT rest as needed
Strength: Wendler Week 2 Strict Press 3-3-3 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3) Then: “Karen”… Read more »
Strength: Hang Snatch 3×3@80% Then: 4 rounds for time of: 10 OH Squats 95/65 100 double unders 20 Russian KB swing 53/35
Handstand skill work: 10 minutes of HSPU or HS walk practice Then: EMOM 5: 30s on of HSPU (any style), Z-Press, OR Handstand walk, 30s rest
HS work – lots of options here, so choose which one you are trying to get better for 10 minutes, then we’ll have a 5 minute emom to iron that skill out for reps.
Ascending AMRAP 11 3 HSPU 3 Power Cleans 115/85 | 95/65 | 75/55 3 Kettlebell Swings 53/35 | 35/26 | 26/18 6/6/6, 9/9/9, 12/12/12, ect
Workout – ascending triplet in which we will want to hold on as long as possible unbroken, but be careful with the grip between the cleans and swings.
