April 29, 2016

Warm up

WOD specific prep:
4 rounds: start with barbell, increase wts/rds
8 RDL
6 high hang power clean
4 strict press/push press

WOD:
7:00 AMRAP #1
9 hang clean 155/105
6 thrusters
3 clean & jerk

3:00 rest

7:00 AMRAP #2
250m row
5 hspu

3:00 rest

7:00 AMRAP #3
50 airdyne strokes
8 Deadlifts (255/160)
2 rope climbs

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April 22, 2016

“Zeus”

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

3 Rounds For Time

30 Wall Ball Shots (20/14 lbs)
30 Sumo Deadlift High-Pull (75/55 lbs)
30 Box Jump (20 in)
30 Push Presses (75/55 lbs)
30 calorie Row
30 Push-Ups
10 Back Squat (Bodyweight)

April 21, 2016

Please wear long socks
Group work:
Row – upward/downward dog – inchworm pushups – lateral lunges – single leg toe touches

Shoulder MOB

Box jumps – hip ext. – pendlay row – “hug a twinkie”

Strength:

DL
3x3x3x3x3x3
Record best 3×3