Friday 10/25/13

SKILL:
 Deadlift:
-follow Wendler program

WOD:

Tabata Time

8 sets of each exercise
( 20 seconds of work and 10 seconds of rest)

Wall balls 
-/14 RTG    11'/10' line

Spartan push up

Slam ball 
-20/10    RTG 50/20

Pull ups

Thursday 10/24/13

SKILL:
6min EMOM: 
-alternating 1 min SU, 1 min DU 
for the 6 min duration

WOD:

Run 800m
-20 ring dips
Run 400m
-40 Push Press 
 RTG 115/75    RX 95/65
Run 800m

Wednesday 10/23/13

SKILL:
3 sets of

-15 V ups
-3 Turkish get ups on each side

WOD:

50 Cleans from the hang
- RTG 135/95    RX 115/85
-at the top of every minute do 5 burpee's

Tuesday 10/22/13

Skill:
Bench Press 
-follow Wendler program

WOD:

4 min goblet squats with KB
- 53/35
3 min KBS 
-53/35
2 min sumo deadlifts with KB
- 53/35
1 min KB snatch 
-53/35

Monday 10/21/13

SKILL:

Back Squat:
follow Wendler program
-RTG take 15 min to find 3 rep max in snatch balance

HERO WOD

"McGhee"

 30 min AMRAP

5 deadlifts 
-275/180

13 push ups

9 box jumps
 -24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.