WORKOUT OF THE DAY
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SWOD- 15 minutes for:

A1: bench press 2/2/2/2/2

A2: pistol squats 4/4/4/4/4 add weight if you can. 2 per leg 

* work quickly

WOD- for time 25 min cap

20 HSPU sub pike push-ups or push-ups with jnees on box or bench

30 alternating db snatch 45/25#

40 sit-ups 

50 double unders sub 150 singles 

60 wall ball shots 20/14#

Hero wod WEDNESDAY!! 

"Roy" for time

Five rounds for time of:
15 deadlift 225/163#
20 Box jumps, 24/20"
25 Pull-ups sub jumping pull ups 

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. 

SWOD- find a 3rm max ohs. Record your reps leading up to it 3/3/3/3/3/3/3/3. This should take awhile... rest take your time. Don't skip this wod.. only way to get good at ohs is to practice ohs:) 

Extra credit- for Time 

1000m row

30 snatch 95/63# 

SWOD- 15 min for:

5/5/5/5/5 Hang Power Clean these are unbroken

Record your heaviest reps of 5 in SugarWod

WOD- three rounds for time

5 clean and jerk at 75% of your heaviest 5 from the SWOD for Rx 

10 burpees

400m run

9 AM Free Class

22 minute AMRAP 

          Partners, accumulate:

20 box jumps or step-ups 24/20

30 push-ups

40 alternating hand to chest taps in plank position 

50 situps

10 AM Fundamentals (snatch and power snatch from first position)

11 AM OLY (split-jerk)

Spend 25 minutes working up to a heavy TGU, and / or try something different!  Use a bar, bar with plates, med ball, single plate, etc. to test your balance and stability.  Use your fitness!  Play!

Then ........

18 minute EMOM

Minute 1 - 4 strict HSPU

Minute 2 - 8 T2B

Minute 3 - 16 KB Swings (pick a challenging weight) 

Hmmmmmm..... what's not sore... yep found it!

SWOD- alternate between A1/2. 15 min

A1. Weighted GHD sit-ups 10/10/10/10/10 sub regular GHD sit-ups 

A2. One min paleo chair between each set of GHD 

WOD- 4 rounds for time 

4 deadlifts 245/173# masters 185/123

6 kb lunges 70/53# masters 53/35#

8 sit ups

50 double unders sub 150 singles 

HERO WOD WEDNESDAY!!!!!

"Hall" for time!!

5 Rounds:
3 cleans @225/155LBS this should be a challenging weight! 
200-meter sprint
20 kb snatch 53/35 10 each arm
2 minute rest MUST TAKE THE REST!!!  

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah. 

Benchmark WOD- 

"CINDY" for time

20 min AMRAP:
5 Pull-ups sub jumping pull-ups today
10 Push-ups REAL PUSH-UPS... chest to the deck
15 Air squats 

Go hard in this one... we will repeat it!

SWOD- find a new 5 rm OHS 20min cap

WOD-  15 min AMRAP 

5 squat snatch 155/103#

1 fence run 

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