Warmup: 10 mins of
10 meter bear crawl
10 KBS
20 Double Unders
20 situps
+++++++++++++++++++++++++++
Strength: Thruster 6x1 ~ Increase loads
+++++++++++++++++++++++++++
WOD: 12 min AMRAP
5 Thrusters 135/95#
10 Burpees
---------------------------------------------
Endurance: Meet at ECC @ 6 am
5 Rounds for Time
500 meter row
20 Burpees
30 Double Unders
Albert flying through the jump ropes!
Warm up: 2 min row then
2 rounds of
10 squat therapy w/ PVC
10 burpees
1 rope climb
+++++++++++++++++++++++++++
Buy-in: Clean Complex - movement and positions more important than weight
Mid-shin to above-the-knee x 6
Mid-shin to clean pull x 6
Mid-shin to power clean x 6
Mid-shin to full clean x 6
Power jerk x 6
Split jerk x 6
+++++++++++++++++++++++++++
Strength: Overhead squat 6x3
+++++++++++++++++++++++++++
WOD: For time
15 hang cleans 95/65
15 wall balls 20/14
3 rope climbs
12 hang cleans
12 wall balls
2 rope climbs
9 hang cleans
9 wall balls
1 rope climb
12 hang cleans
12 wall balls
2 rope climbs
15 hang cleans
15 wall balls
3 rope climbs
+++++++++++++++++++++++++++
Sell out:
10!
Calorie row
Lateral jumps over the rower
Saturday
Warmup: Coaches Choice
+++++++++++++++++++++++++++++
Michael Johnson | Age 25
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.
