“Blake” 4Rds for time: 100ft Walking Lunges (45/25# plate held overhead) 30 Box Jumps (24/20) 20 Wall Balls (20/12#) 10 HSPU *U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash […]
4 Rds for Time of: Run 400m 15 Weighted abmats (35/20#) 25 Abmats
Strength/Technique Day Squat Snatch 3-3-3-3-3-3 *All reps in each set MUST be continious and all MUST be squats. Power Snatch is not allowed at all. *Concentrate on full hip extension and pulling your self under ther bar and landing in the squat position. Snatch Technique
20 Min AMRAP: 100M Partner Farmers Carry (135/95#) 10 Box Jumps 15 Kb Swings (55/35#) *Each person must do box jumps and KB Swings in
For Time: 2 Rds: 3 Power Cleans (205/105#) 10 HSPU 2 Rds: 6 Power Cleans (155/85#) 20 Ring Dips 2 Rds: 12 Power Cleans (135/65#) 30 Hand Release Pushups * Athletes only get one bar and must strip weight between sets. * There is no rest between any of the Rds.
Pre-WOD 3X20 KB Snatch (alternating arms) WOD: Run 600m 21 Floor Press (bodyweight) Run 400m 18 Floor Press (bodyweight) Run 600m 15 Floor Press (bodyweight)