Sunday, April 30, 2023
Rest day
Sunday, April 30, 2023 Read More »
April 2023
Saturday, April 29, 2023
Luke
For time:
400 Meter Run
15 Clean and jerks 155/105# MRX 115/80#
400 Meter Run
30 Toes-to-bars MRX Knee Raises
400 Meter Run
45 Wall-ball shots 20/14# 10/9’ MRX 20/10# 9’
400 Meter Run
45 Kettlebell swings 55/35# MRX 45/25#
400 Meter Run
30 Ring dips MRX Bar Dips
400 Meter Run
15 Weighted alternating stationary lunges 155/105# MRX 115/80#
400 Meter Run
For time:
400 Meter Run
15 Clean and jerks 155/105# MRX 115/80#
400 Meter Run
30 Toes-to-bars MRX Knee Raises
400 Meter Run
45 Wall-ball shots 20/14# 10/9’ MRX 20/10# 9’
400 Meter Run
45 Kettlebell swings 55/35# MRX 45/25#
400 Meter Run
30 Ring dips MRX Bar Dips
400 Meter Run
15 Weighted alternating stationary lunges 155/105# MRX 115/80#
400 Meter Run
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.
Saturday, April 29, 2023 Read More »
Friday, April 28, 2023
For time:
30 Calorie Bike or Ski
30 Hang Squat Cleans 95/65# Rx+115/80# MRX 75/55#
30 Burpee Pull-ups 8’/7.5’
30 Thrusters
30 Calorie Ski or Bike (opposite)
Friday, April 28, 2023 Read More »
Thursday, April 27, 2023
21-15-9 rep rounds for time of:
Hand Release Push-ups
Box Jumps
Rest 2 minutes
15-12-9 rep rounds for time of:
Ring Dips MRX Bar Dips
Box Jump Overs
Rest 2 minutes
12-9-6 rep rounds for time of:
HSPU’s MRX 2/4” riser
Box Facing Burpee Box Jump Overs
Hand Release Push-ups
Box Jumps
Rest 2 minutes
15-12-9 rep rounds for time of:
Ring Dips MRX Bar Dips
Box Jump Overs
Rest 2 minutes
12-9-6 rep rounds for time of:
HSPU’s MRX 2/4” riser
Box Facing Burpee Box Jump Overs
“Finisher”
At the 24 minute time cap, start
Death by Kettlebell Swing
3 Reps the 1st minute
6 Reps the 2nd minute
9 Reps the 3rd minute
12 Reps the 4th minute
15 Reps the 5th minute
18 Reps the 6th minute
21 Reps the 7th minute
24 Reps the 8th minute
27 Reps the 9th minute
30 Reps the 10th minute
Men: 70# MRX 55#
Women: 55# MRX 35#
Compare to July 8, 2021.
Thursday, April 27, 2023 Read More »
Wednesday, April 26, 2023
For time:
800 Meter Run MRX 600 Meter Run
80 Military Sit-ups Rx+ GHD Sit-ups MRX Sit-ups
600 Meter Run MRX 400 Meter Run
60 Sumo Deadlift High Pull 75/55# Rx+95/65# MRX 65/45#
400 Meter Run MRX 200 Meter Run
40 Burpees Rx+ Touch 8/7.5’ Bar
Immediately from end of WOD:
“Finisher”
10 Minutes to complete:
3 Max rep sets for total reps of:
Sumo Deadlift High Pull with WOD load
*Touch and go only for max rep sets with no rest at the hang.
Wednesday, April 26, 2023 Read More »