Tues 1 May WOD

3 rounds for reps w/1 min at each exercise
1 min rest between rounds of:

          Burpees
          Squats
          KB swings 53/35lbs
          Wall Ball shots 20/14lbs
          Toes to bar
       
Post total number of reps!

Whole9 Life

The Whole9 Five Movements Series: Part 1

The Whole9 Five Movements Series: Part 2

The Whole9 Five Movements Series: Part 3

Congratulations to 2LT Ho on his Ranger school graduation.
CL 12-05
RLTW!!

WOD

1 mile warm up run

500m row
25 Thrusters @95lbs (M)/65lbs (F)
400m row
Walking lunge overhead plate carry @35lbs 50m down and 50m back (M)
300m row
25 KB swings 2pood (53lbs) (M)/1pood (35lbs) (F)
200m row
25 Deadlifts @body weight
100m row
25 heel hooks

How To Perform a Proper DeadLift

WOD

10K Run for time
Death by burpee pull up for 15mins
1 burpee pull up, then rest remainder of min and restart at top of each min. 2 burpee pull ups 2nd min and so on for 15mins. You have the entire min to complete your reps and if you cannot complete your reps you restart at 1 and work your way back up :)

Hump day WOD

1K Row Warm-up

x8 Rds AFAP (As fast as possible)

x5 Plyo push-ups
sprint 20yds
x10 Box jumps@ 24in
sprint 20yds
x10 Wall ball shots@ 20lbs(M)/14lbs(F)