Monthly Archives: July 2013

  Fitness Pull up challenge week 5, day 1 Pull ups x requirements 3 sandbag snatch + Sandbag squats x 5   4 sets for reps 3 minute clock 400 m run AMRAP DU Rest 2 minutes between sets Performance 5 sets of complex 1 Snatch + 5 back Squats For time 1 mile run 2 K Row 1 mile run Sport 5 sets of complex 1 Snatch + 5 OHS “Jerry” For time 1 mile run 2 K Row 1 mile run Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

All levels 2 rounds for reps, teams of 2, alternating complete rounds 3 minute AMRAP 12 Box jumps 24/20 100 foot Sled push 200/150 60 seconds Rest 3 minute AMRAP 12 T2B 1 Rope climb 15′/12′ 60 seconds rest 3 minute AMRAP 12 DB snatches 40/25 5 calories on Airdyne 60 seconds rest 3 minute AMRAP 12 Ring dips 5 calories on Ski Erg 60 seconds rest

Fitness Pull up challenge Week 4, Day 3 5 rounds for time Max push ups then… Air Squats (Must complete 30 reps each round, min 10 push ups) Performance 3-3-3-3-3 Push press 5 rounds for time Max unbroken pull ups then… Broad Jumps 5’/6′ (Must complete 30 reps each round, 1 Broad jump min) Sport 5 sets: 1 snatch + 1 hang snatch + 1 OHS + 1 snatch balance 5 rounds for time Max unbroken  pull ups then… Pistols (must complete 30 reps each round, min 2 pistols)

Fitness 3-3-3-3-3 Push press AMRAP 7 minutes 3-6-9-12-15… Medicine ball clean to Wall balls V sit ups Sport and Performance 15 minutes work up to today’s heavy clean and jerk Open WOD 13.4 AMRAP 7 minutes 3-6-9-12-15… Clean and Jerks 135#/95# T2B Compare your results to first attempt

12/27