"Michael"
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
3 rounds for time
800m run
50 Back Extensions
50 Sit-ups
A. Back Squat
3-3-3-3-3
B.
3 rounds
15 OTB Burpees
15 Push-jerk (135/95)
A. Press
1 RM
B.
20 min AMRAP
10 Box Jumps (24/20)
20 DB Push-press (35/20)
30 Walking Lunges w/ DB
A. Power Snatch
2 RM
B.
1 round of "Cindy"
2 Snatch (135/95)
3 Clean & Jerk (135/95)
400m run
50 Double-unders
60 Sit-ups
400m run
3 Clean & Jerk (135/95)
2 Snatch (135/95)
1 round of "Cindy"
A. Front Squat
5 x 5
B.
4 rounds
10 Squat Clean Thrusters (135/95)
10 Ring Dips
10 T2B
10 Burpees
Rest Day
10:00am Partner WOD
"Diane" 21-15-9
Deadlift (225/155)
HSPU
A. 3 RM OHS
B.
3 rounds
400m Sandbag run
15 Burpees (over the bag)
15 Sandbag Front Squats
A. For time
90 Air Squats
80 Sit-ups
70 Lunges
60 sec Plan Hold
50 Box Jumps
40 T2B
30 Push-ups
20 Pull-ups
A. 3 x 3 Deadlift
B.
10 min EMOM
10 Burpees
A. Work up to a heavy Clean & Jerk as warm up for the MetCon
B.
3 rounds
35 Wallball
7 Clean & Jerk (165/110)
C.
Accumulate 2 min L-sit
Rest Day ____________________________________________________
1. Be honest. No rep your no reps. Though the score’s on the board, you’re really only competing against yourself.
2. Give your best every day, and know that your best will change from day to day.
3. Don’t be an ass.
4. Motivate your fellow athlete. Everyone needs help sometimes.
5. Be social. Introduce yourself to the newbie. Make a new friend.
6. Check your ego at the door (and scale when necessary, the wod is usually harder than it looks).
7. Work on your weaknesses; skills need your undivided attention.
8. Be patient with your progress, some things take time.
9. Have fun!
10. Put your equipment away (where you found it). No, the 25lb kettlebell doesn’t go with the 75lb kettlebells.
11. Eat right, whatever that means to you. Spend the money and the time getting it right.
12. Don’t avoid WODs because you don’t like them. Most of the time, that’s exactly what you need.
10:00am Partner WOD
"Loredo"
Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters
Post time to comments.
A. 3 x 5 Press
B.
30 Manmakers (55/35)
60 T2B
*partition however you choose
A. 3 RM Snatch
B.
21-15-9
Power Clean (115/75)
Thruster (115/
A. 1 RM Weighted Pull-up
B.
"Death by pullups"
min 1: 1 pullup
min 2: 2 pullups
etc…continue as long as you are able
*if you finish in sub 15 min, take a minute rest and then complete n-1 reps for the remainder of 15 min
C.
Tabata Plank Hold
A.
Back Squat
3 x 5
B.
5 rounds
40 Double unders
30 Box Jumps
20 KBS (1.5/1)
10 Wallballs
Rest Day