Saturday 09.27.2014

Teams of 2:
AMRAP 20
100 Wall ball 20/14#
50 Toes to bar
25 Pull-ups Rx+C2B

Muscle ups 1972540_10102178450065491_3100743651389683467_n

Friday 09.26.2014

Snatch
15 minutes to work up to a heavy single
then
800m run
30 Snatch @ 135/95#
800m run

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Screen Shot 2014-09-25 at 11.02.57 PM

Thursday 09.25.2014

Push Press
3-3-3-3-3
ascending
then
For time:
30 calorie row
30 bar-facing burpees
30 Deadlifts 225/155#
10 min time cap

Who is that guy? What a difference a year makes!
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Wednesday 09.24.2014

Back Squat
7-7-7-7-7 across
then
AMRAP 7
10 clapping push-ups Rx+ HSPU
10 ring rows Rx+C2B
30 double unders

Tuesday 09.23.2014

9-6-3
Muscle-up (sub pull-up/ring dip, or jumping MU)
Box Jumps 30/24″
Power Clean 155/105# Rx+ 185/135#

Horton feeling a little rejected after his date with Fran

image

Saturday 09.20.2014

Nate
AMRAP 20 min:
2 muscle ups (sub 6 pull-ups, 6 dips)
4 HSPU
8 KB swings 72/53#

nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

Friday 09.19.2014

OHS
10-10-10 ascending
then
3 rounds not for time:
50′ OH barbell walk AHAP
10 GH raises/Partner Nordic curls
Handstand hold 30 sec Rx+ 1 min

Fixing The Immature Overhead Squat with Miranda Oldroyd

Overhead Squat Development with Pat Sherwood

Thursday 09.18.2014

EMOM x 7 minutes
3 Power Clean
touch and go, across
then
“Elizabeth”
21-15-9
Cleans 135/95#
RIng Dips

Wednesday 09.17.2014

Bench press
5-5-5 ascending
then
EMOM for 10 minutes:
5 burpees
Max wall balls 20/14 Rx+ 30/20#
score is wall balls completedScreen Shot 2014-09-16 at 10.18.56 PM