9/6/10 WOD: Roy

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 [...]

8/27/10 WOD: Android

WU
Four rounds of:
Pullups-8 reps (skill,work on your kipping pullup)
Squat tucks-8 reps
WOD
“Android”
400m Run
6 Burpees
x 3 Rounds: 4 Thrusters / 8 KB Swings (F16kg/M24kg)
400m Run
6 Burpees
x 3 Rounds: 4 OH Squats / 8 Pushups with release
400m Run
6 Burpees
x 3 Rounds: 4 Clean & Jerk / 8 Goblet Squats (F16kg/M24kg)
400m Run
6 Burpees
F75lbs/M115lbs

8/25/10 WOD: The Bear

WU
Seven minutes:
Med ball Cleans-7 reps
Pushups-7 reps
WOD
“The Bear”
Seven sets of the following sequence:
Power Clean
Front squat
Push Press
Back Squat
Push Press
For five rounds-M95/F65
* Once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground. Penalty for bar resting on the ground, 200 meter run!

8/23/10 WOD: Daniel

WU
Jump Rope-60 sec work-20 sec rest (8 rounds)
WOD
“Daniel”
For time:
50 Pull-ups
400 meter run
Thruster- 21 reps M95/F65
800 meter run
Thruster- 21 reps M95/F65
400 meter run
50 Pull-ups

8/16/10: WOD

WU
Joint Mobility
1 mile T/T
WOD
Three rounds for time of:
30 Wallball shots, 20/14 pound ball (10.5 foot target) break parallel
75/45 pound Squat snatches, 30 reps (from floor)

8/11/10 WOD: Barbara

Steph, getting some pointers on the pullup from Master RKC Kenneth Jay
WU
Running drills
WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

8/2/10 WOD: Bradley

Bradley, representing our Bjj School (Nova Uniao) in Afghanistan
WU
400 meter run
Three rounds
Air Squats -10 reps
Pullups-10 reps
WOD
-8 Rounds for time
-Hands cannot leave bar for duration of WOD
-8x Deadlift M95/F65
-8x Hang clean
-8x Pushpress
-8x Push-ups (on bar)
*Penalty for hands leaving bar-8 burpees

7/28/10: WOD

WU
One mile run T/T
WOD
AMRAP 25 minutes
Wallball-12 reps F14/M20
OH- Kettlebell Swing-12 reps F16kg/24kg
KTE-12 reps
Jump lunges-12 reps R/L

7/27/10: Skill/ Strength/ Oly Lifts

Skill
Split Jerk-progression of the catch and split, to overhead
Strength
Split Jerk-1Rm

7/26/10: WOD

WU
Three rounds:
Spiderman pushups-10 reps
V-sit ups-10 reps
Sit outs-10 reps
WOD
Five rounds:
Power Snatch-15 reps F65/M95
400 meter run
200 meter row
100 ft. sprint (parking lot)

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