S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. WOD Jason • 100 Squats • 5 Muscle-ups (If you don't have Muscle ups, do Pull ups) • 75 Squats • 10 Muscle-ups • 50 Squats • 15 Muscle-ups • 25 Squats • 20 Muscle-ups Men’s: 18:36 Adam W. Women’s: uncontested Compare to 1/18/2020 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 15 Kettle Bell Swings 15 GHD Sit Ups
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Warm Up
3 Rounds 7 Toes-to-Bar 10 Kettlebell Swing WOD Alpine - 6 rounds 45 seconds Skin the Cat 45 seconds Wood Chopper (alternate sides each round) 3 minute rest 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. Bike 20 Minutes Row 2000 Meters Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. WOD 20 - 2 GHD Hamstring Curl Wall Balls 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. Warm Up
Burgener warm up - Snatch + OHS WOD Andi For time: 100 Hang Power Snatch 100 Push Press 100 Sumo Deadlift High Pull 100 Front Squat ♀ 45 lb. ♂ 65 lb. Men’s 18:00 Daniel Kelley Women’s 19:26 Jacque Compare to 2/12/21 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. 3 Rounds 500 Meter Row 10 Russian Twist Warm Up Burgener warm up - clean WOD 21 - 15 - 9 Clean @ 55% Kneeling Half Moon 200 ft Farmer Walks (2 hands) each round 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. 4 Rounds 5 Burpees 10 Sit Ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. / The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free. Warm Up
Row 1000 M WOD “Michael" Three rounds for time of: Run 800 meters 50 Hip Extensions 50 Situps Men's: 20:00 Daniel Kelley Women's: 22:37 Nellie Compare to 1/6/21 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 12/12
“Michael" Three rounds for time of: Run 800 meters 50 Hip Extensions 50 Situps Men's: 20:00 Daniel Kelley Women's: 22:37 Nellie Compare to 1/6/21 12/13 21 - 15 - 9 Clean Kneeling Half Moon 200 ft Farmer Walks (2 hands) each round 12/14 Andi For time: 100 Hang Power Snatch 100 Push Press 100 Sumo Deadlift High Pull 100 Front Squat ♀ 45 lb. ♂ 65 lb. Men’s 18:00 Daniel Kelley Women’s 19:26 Jacque Compare to 2/12/21 12/15 20 - 2 GHD Hamstring Curl Wall Balls 12/16 Alpine - 6 rounds 45 seconds Skin the Cat 45 seconds Wood Chopper (alternate sides each round) 3 minute rest 12/17 Jason 100 Squats 5 Muscle-ups (If you don't have Muscle ups, do Dips) 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups Men’s: 18:36 Adam W. Women’s: uncontested Compare to 1/18/2020 12/18 Death by Bench press Do 1 rep Bench Press @ 55% on the first minute do 2 reps Bench Press on the second minute continue increasing by one rep per minute until you cannot get all of the given reps done in the given minute compare to 6/9/21 Warm Up
3 Rounds 10 Cal Assault Bike 10 Situps WOD Amateur Fight Gone Bad 5 Rounds 1 min Hammer Swings 1 min Evil Wheel 1 min Pistol 1 min rest 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. 21-15-9 Air Squats Sit Ups Ring Rows Warm Up 3 Rounds 10 Pushups 10 cal Assault Bike WOD Death By On the first minute do 1 Handstand Pushup On the second minute do 2 Handstand Pushup On the third minute do 3 Handstand Pushup Continue until you cannot get all the reps done in the given minute 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 |
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May 2024
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