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 Warm Up Burgener warm up - clean + Front Squat + Jerk WOD 1 Rep Max Find your max Clean and Jerk at least 7 reps must be over 90% Compare to 2/17/21 then Find your 2 Min max Russian Twist (25% of max Snatch) Compare to 2/17/21 Cool Down upper back and trap stretches 10 minute Glute Hip stretch banded shoulder stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 400 Meter Run 
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 Warm Up 3 Rounds 10 Air Squats 10 Situps WOD Tabata 8 Rounds 20 seconds Wood Chopper 10 seconds rest 20 seconds Tuck Ups 10 seconds rest 20 seconds Assault Bike 10 seconds rest Cool Down 2 minute Yoga - Cobra Position 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 2 Rounds 10 Ring Rows 20 Weighted Sit Ups  U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.  Warm Up
3 Rounds 10 Jumping Lunge 10 Pushups WOD "Blake" Four rounds for time of: 100 foot Walking Lunge with 45lb plate held overhead 30 Box Jumps, 24 inch box 20 Wall Balls shots, 20 pound ball 10 Handstand Pushup compare to 4/16/20 Records: 15:39-Tate 23:57-Sami Cool Down 7 Minute Upper Body Stretch 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30 Minute Airdyne 8/29
"Blake" Four rounds for time of: 100 foot Walking Lunge with 45lb plate held overhead 30 Box Jumps, 24 inch box 20 Wall Balls shots, 20 pound ball 10 Handstand Pushup Compare to 4/16/20 Records: 15:39-Tate 23:57-Sami 8/30 Tabata 8 Rounds 20 seconds Wood Chopper 10 seconds rest 20 seconds Tuck Ups 10 seconds rest 20 seconds Assault Bike 10 seconds rest 8/31 1 Rep Max Find your max Clean and Jerk at least 7 reps must be over 90% Compare to 2/17/21 then Find your 2 Min max Russian Twist (25% of max Snatch) 9/1 20 minutes 6 Turkish Get-up @ 25% max C&J 100 ft backward Sled Drag @ 50% Back Squat 10 Ring Dips 9/2 Death By Front Squat @ 55% 1 rep on the first minute 2 rep on the second minute continue adding one rep per minute until you cannot get the given amount of reps done in the given minute 9/3 Dork 6 rounds for time of: 60 Double Unders 30 Kettlebell Swing 15 Burpees Men: 1.5-pood kettlebell (55#) Women: 1-pood kettlebell (35#) Dan P: 25:07 Sami S: 24:16 compare to 9/10/19 9/4 10 - 1 Man Makers @ 20% max C&J each hand 1 - 10 Rope pulls @ max shoulder press on sled  Warm Up 3 Rounds 10 banded Overhead Squat 10 Pushups WOD 20 Minute AMRAP 10 Overhead Squat @ 55% 15 Bench Press @ 55% 20 Hip Bridge Extensions w/ Bench bar Cool Down foam roller chest stretch 2 minute pigeon pose Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 500 Meter Row 2 Rounds 15 Shoulder Press 10 Burpees   Warm Up Burgener warm up - Snatch WOD Alpine 6 rounds 90 seconds Hang Power Snatch @ 55% 3 Minute rest Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 30/30 Airdyne  Warm Up Whatever you think appropriate WOD 5K Row Compare to 11/6/18 Cool Down 10 minute Glute Hip stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 400 Meter Run 2 Rounds 15 Kettle Bell Swings 20 Sit Ups   Warm Up 3 rounds 5 cal Assault Bike 10 Pushups WOD 42 - 30 - 18 Weighted Box Step @ 50% Back Squat Plank Plate Slide Cool Down 2 minute Yoga - Cobra Position 2 minute pigeon pose Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 15 Russian Twist 15 Goblet Squats  U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.  Warm Up
5 Minute Assault Bike 3 Rounds 10 Air Squats 10 shoulder press front and back WOD "Omar" For time: 95 pound barbell Thruster, 10 15 Bar Facing Burpee 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees Women: Taryn 10:49 Men: Brandon 9:55 Cool Down 10 minute Glute Hip stretch foam roller chest stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K |
