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Saturday, 7 August 2010

Classic...Nay. EPIC.

Skill Work:
[3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
Snatch - Heavy Single

Strength:
Push Press - 85% of 1RM; AMRAP in 2 minutes

WOD:
Five rounds for time of:
- 5 Muscle-ups
- 10 Overhead Squats, 115 lbs
- 15 Toes to Bar
- 20 GHD Sit-ups

Post weights and time to comments.

Friday, 6 August 2010

This little guy must be going through training, everyone knows that you don't put your barrel through the window!

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Deadlift (w/ Chains) - 3 Reps (70% of DL w/ Chains 1RM) on the minute for 10 minutes

WOD:
Sprints:
8 x 200m
Rest 2-3 minutes between efforts.

Post weights and splits to comments.

Thursday, 5 August 2010

Meeting the Bar from Patrick Cummings on Vimeo.

Wednesday, 4 August 2010

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

WOD:
"Garrett"
3 Rounds for Time:
- 75 Squats
- 25 Handstand Push-ups
- 25 L-Pullups

Post time to comments.

Tuesday, 3 August 2010

KEY WEST, Fla. (April 28, 2009) A Special Warfare Combatant-Craft Crewman (SWCC) assigned to Special Boat Team (SBT) 20 navigates the MARK V Special Operations Craft for a scene in the upcoming Bandito Brothers production ¨I Am That Man", due in theaters in 2010. SWCC operate and maintain the Navy's inventory of state of the art, high-speed boats in support of special operations missions worldwide. (U.S. Navy photo by Chief Mass Communication Specialist Kathryn Whittenberger.)

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Bench Press (w/ Chains) - 2 Reps (70% of Bench w/ Chains 1RM) on the minute for 10 minutes

WOD:
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
(Compare to 1 December 2009)

Post weights and time to comments.

Monday, 2 August 2010

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Back Squat (w/ Bands) - 3 Reps (70% of your 1RM w/ Bands) on the minute for 10 minutes

WOD:
"Luce"
While wearing a 20 lbs vest:
3 Rounds for Time:
- Run 1k
- 10 Muscle-Ups
- 100 Squats

Post weights and time to comments.