March 25th
30 Turkish Get-up @ 60% March 26th 21 - 15 - 9 Right side Wood Chopper @ 25% of snatch Left side Wood Chopper Pistol March 27th Abram 3 Rounds 2 min Dead Hang 1 min L-Sit 800M Run March 28th 30 Double KB Squat Clean @ 30% each hand March 29th The Lyon 5 rounds, each for time of: 165-lb. Squat Clean, 7 reps 165-lb. Push Jerk, 7 reps 7 Burpee Pull up (chest to bar) Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. March 30th 20 Min AMRAP 10 Kneeling Half Moon 15 Front Squat 20 GHD Hip Extension March 31st 5 Rounds 20 GHD Hip Extension 2 min Plank
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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
"Roy" Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box Jumps, 24 inch box 25 Pullups Recovery: 3 Rounds 20 Goblet Squats 20 Kettle Bell Swings Warm up:
2 Rounds 500m Row 20 Box Steps 12 Pushups CrossFit Open 18.5 Recovery: 21-15-9 Wall Balls Wall Ball Situps TED - Putting an end to death by human stampede. Warm Up: 3 Rounds 15 Air Squats 15 Second Assault bike Sprint Koniah For time: 50 Squat cleans at 135# / 100#. 15 Double Unders every minute on the minute. Compare to 6/25/17 Recovery: 5 Rounds 10 Burpees 10 Pull Ups From death row to law school Warm Up: 3 Rounds 50’ Bear-crawl 10 Banded Abducted External Rotation 10-1 Dumbbell Shoulder Press - Floor @ 25% shoulder press in each 20 - 2 Hammer Swings Recovery: 2 Rounds 500 Meter Row 20 Lunges (2 count) Currently the hardest rock climb in the world! Warm up:
2 Rounds 20 Double Unders (50 single-unders) 10 box jumps 10 Band Punch Tabata 8 Rounds 20 seconds Snatch High Pull @ 55% snatch 10 seconds rest 20 seconds Russian Twist 10 seconds rest 20 seconds Ski Jumper 10 seconds rest Recovery: 30-20-10 Air Squats Back Extensions GHD Sit Ups Warm up:
2 Rounds 9 Box Jumps 15 Hip Extensions 21 Toy Soldier Find Your One Rep Max Box Jump Then 2 minutes max Pushups Post Max Conditioning Wod 4Min Amrap 200m Run 21 Burpees Max Reps Snatch 55% 2min Rest 4Min Amrap 200m Run 15 Burpees Max Reps Snatch 2min Rest 4Min Amrap 200m Run 9 Burpees Max Reps Snatch Recovery: 21-15-9 Power Cleans Burpees Interesting article on border laws and the use of federal cameras on private land. Warm up: 2 Rounds 12Hip Extensions 12 Burpees 12 Bird Dogs 5 Rounds 10 Horizontal Kettlebell Swing @ 33% max snatch 25 Air Squats Recovery: 400 Meter Run 25 Air Squats 25 Push Ups 25 Sit Ups Separating dirt out of water in a rural African drought March 18th
5 Rounds 10 Horizontal Kettlebell Swing @ 33% max snatch 25 Air Squats March 19th Max Box Jump then Max 2 min push up then Ryan WOD March 20th Tabata 8 Rounds 20 seconds Snatch High Pull @ 55% snatch 10 seconds rest 20 seconds Russian Twist 10 seconds rest 20 seconds Ski Jumper 10 seconds rest March 21st 10-1 Dumbbell Shoulder Press - Floor @ 25% shoulder press in each 20 - 2 Hammer Swings March 22nd Koniah For time: 50 Squat cleans at 135# / 100#. 15 Double Unders every minute on the minute. March 23rd Open 18.5 March 24th "Roy" Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Warm up:
12-9-6 Ring Rows Band Y Pull Goblet Squat Kaenon 100 Pushups 75 Wall Balls 1 Deadlift 315 / 235 75 Wall Balls 100 Push ups Recovery: 2 Rounds 10 Turkish Get Ups (5 each) 25 Kettle Bell Swings |
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April 2024
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