July 2015

Friday 150731

Zembiec

5 rounds for time of:
11 back squats (Men 185#, Women 125#)
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Compare to May 24, 2014.

Thursday 150730

Hang Clean & Jerk “Annie”

For Time:

10 Hang Clean & Jerks 75/55 95/65 115/80

50 Doubles and 50 Ab-Mat Sit-Ups anchored

8 Hang Clean & Jerks 75/55 95/65 115/80

40 Doubles and 40 Ab-Mat Sit-Ups anchored

6 Hang Clean & Jerks 75/55 95/65 115/80

30 Doubles and 30 Ab-Mat Sit-Ups anchored

4 Hang Clean & Jerks 75/55 95/65 115/80

20 Doubles and 20 Ab-Mat Sit-Ups anchored

2 Hang Clean & Jerks 75/55 95/65 115/80

10 Doubles and 10 Ab-Mat Sit-Ups anchored

Post time to responses.

Wednesday 150729

5 RFT:

15 KBS 55/35lbs RX+ 70/55 55+ 45/25/bs

15 HSPU or Push Press 95/65lb RX+ Deficit HSPU on 45/25lb plates

Run 400 meters

Post time to responses.

 

Tuesday 150728

Sprint Sets (each sprint set is fast and should be a sub 3-4 min) if not scale for intensity effect

For Time:

250m Row

15 Pull-Ups RX+ 15 C2B

9 Thrusters 95/65 RX+ 115 80 55+ 75/55

Rest 3 Min

9 Thrusters 95/65 RX+ 115 80 55+ 75/55

15 Pull-Ups RX+ 15 C2B

250m Row

Rest 3min

Repeat all above 1 more time for a total of 2

 

Double “Finisher”

After last Sprint set Rest 3 min

500m Row for time

Immediately upon completion of row:

6 min to establish a 2RM Thruster

Post time for WOD, time for 500m row and 2RM thruster to responses.

Monday 150727

10 RFT:

1 Squat Snatch 95/65 or 115/80 RX+ 135/95 55+ 75/55

2 Power Snatch

10 WallBall 20/14lbs 10/9′ RX+ 11/10′ 55+ 20/10 9′

Post time to responses.