Tue, Apr 29

10 Min AMRAP

50 Double Under

5 Muscle-Up

30 Lunges

Mon, Apr 28

7 Rounds

10 SDHP 95/65

15 Toes-to-Bar

Back Squat

20 Rep Max (Unbroken)

 

Fundamentals (Day 1):

Deadlift

Rowing

Push-Up

Sumo-Deadlift High Pull

Sun, Apr 27

For Time:

10-20-30-40-50

Wall Ball 20/14

50-40-30-20-10

Push-Up

Fundamentals (Day 4):

Front Squat

Clean

Thruster

Wall Ball

 

Sat, Apr 26

“Hansen”

5 Rounds

30 KB Swing 70/53

30 Burpees

30 GHD Sit-Ups

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 Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Fri, Apr 25

Fundamentals (Day 2):

OHS, Double Unders, Snatch, KB Swing

WOD:

10 Min AMRAP

5 Squat Snatch 135/95

7 Burpee Over Box 24/20

9 Toes-to-Bar

Thur, Apr 24

WOD:

3-6-9-12-15

Thruster 115/85

Pull-Ups

 

Wed, Apr 23

Fundamentals (Day 1):

Deadlift, Rowing, Push-Up, SDHP

WOD:

Buy In 500m Row

5 Rounds

20 Push Ups

10 Deadlift 225/135

 

Tue, Apr 22

21-15-9

Ring Dips

30 Second Rest Between Sets

12 Min EMOM

2 Power Clean

2 Min AMRAP

Power Clean

Mon, Apr 21

Fundamentals (Day 4):

Front Squat, Clean, Thruster, Wall Ball

WOD:

15 Min AMRAP

10 Front Squat 155/105

30 Double Unders

Sun, Apr 20

Enjoy your day off!