WORKOUT OF THE DAY
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9 AM Free WOD

PICK YOUR POISON 22 Minute EMOM 

Each minute do 10 reps of any of the following, mix it up between rounds, 

Pull-ups

Toes to bar or knees to elbows

Sit-ups

Push-ups

Burpees

Alternating lunges

V-ups

Air Squats

or  a fence run

10 AM FUNDAMENTALS

11 AM OLY CLASS

10 Minute AMRAP

3 burpee box jump overs 

fence run 

6 burpee box jump overs

fence run 

9 burpee box jump overs

fence run 

etc, etc, keep adding 3 burpee box jump overs each cycle

Rest 5 minutes

Then perform max unbroken wallballs 20/14

When you stop, you're done.  

SWOD: alternate between A1 and A2

A1. Bench press 3/3/3/3/3 increase weight each set

A2. Weighted pull ups 3/3/3/3/3 add weight each set sub strict sub banded

WOD- 12 min AMRAP 

5 bar muscle ups sub Jumping muscle ups if you have C2B pull-ups sub C2B 

10 HR push ups sub knee HR push ups 

20 snatch 75/53# masters 45/33# 

Hero WOD Wednesday 40 min cap

“Alexander” for time

5 rounds for time of:
31 back squats, 135/93# masters 95/63#
12 power cleans, 185/133# masters 135/93#

From the ground.., if you have an injury then use the rack 


Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny. 

SWOD- 3 rm deadlift 30 min cap

WOD- SMMF, 3 min max kb swings 70/53# masters 53/35#

WOD- SMMF, 3 min max Burpees 

SWOD- 10/9/8/7/6/5/4 push jerk from the ground or the rack. Work quickly. 20 min cap

WOD- 15 min AMRAP

40 Double unders sub 150 singles 

20 T2B sub k to elbows sub k to 90

10 HSPU sub Lsit Press sub pike push-up

5 clean and jerk 185/133# masters 135/93#

9 AM Free WOD 

Deck of Cards

10 AM NO FUNDAMENTALS - We'll be supporting Vanessa's fundraiser Autism Tree Project Foundation!

Do a short WOD and Donate!

After the short fundraiser WOD - 

22 Minute AMRAP 

10 front squats  135 / 93

10 HSPU

10 power cleans or power snatches 

10 alternating pistols

1 rope climb

11 AM NO OLYMPIC LIFTING CLASS TODAY

24 minute EMOM

Minute One - 6 deadlifts 185 / 133 (Masters 135 / 93)

Minute Two -  2 clean and jerks (power or squat, same weight)

Minute Three - 20 double-unders

If you've got time after the WOD, spend some time working on handstand holds or walks. 

For Time - 

9 - 15 - 21

Thrusters 95/63

Bar facing burpees**

** Two foot jump, two foot land over the bar after each burpee.

A former Naval Academy lacrosse player was one of the nine U.S. troops killed in a Black Hawk helicopter crash in Afghanistan on Sept. 21.
Lt. Brendan Looney, a Navy SEAL and a 2004 Naval Academy graduate, was one of four sailors killed.

http://www.travismanion.org/hero/lt-brendan-looney-usn/

HERO WOD WEDNESDAY! 

WOD: (40 min cap)
"Looney"
7 Rounds:
400m Run
29 OH Lunges (95#/63#)

scaled - 65#/33#
 

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