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Blog Archive

 

Skill:

Hang power clean

WOD:

3 Rounds for time of:

  • 60 Squats
  • 30 Push Ups
  • 15 Hang Power Cleans (115#/75#)

 

Hero WOD:

Tumilson

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts (60#/40#)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Bonus for those who really want to lay it all out:

1776 meter Row for time

 

Announcement: we have only one class at noon on Wednesday.  No Wait-list on Wed.

Hero WOD:

“Mr. Joshua”

Five rounds for time:

  • Run 400 meters
  • 30 Glute-ham sit-ups
  • 250 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.  He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

 

WOD:

“Elizabeth”
21, 15, 9 reps of:
Squat cleans (135#/95#)
Ring dips

rest

50 Ring Rows

 

REST.

No Wait-list (again!)

WOD:

Weighted Pull-Up 1-1-1-1-1

Rest

Team of two

  • 101 DB Squat Cleans (40#/20#) – only one team member at a time
  • 4 Burpees (with overhead claps) every min on the min – both team members

For time


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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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