Mr. Mourad... These colors don't run!
A) For Time:
1000m Row
2 mile Run
B) Gymnastic skill practice
C) Rec/Mob
Wednesday, July 9, 2014
Tuesday, July 8, 2014
Wednesday 7.9.14
Jeff hit his first official WOD Monday!
A) EMOM 21
Min 1: 5- hang power snatch
5- burpees
Min 2: 15- calorie row
Min 3: 10- wall balls (20/14)
20- double unders
*Weights: Scaled (95/65)
Rx'd (135/95)
COMP (155/115)
B) Tababta sit-ups
COMP-- EMOM 7
6- chest2bar
C) Rec/Mob
Tuesday 7.8.14
A) Back Squat
5x10
Clean Deadlift
3x10
Weighted pull-ups
3x8
B) 3 sets
20- weighted sit-ups
20- walking lunge
C) Rec/Mob
Sunday, July 6, 2014
Monday 7.7.14
A) "Helen"
3rds
400m Run
21-kb swing (55/35)
12- pull-ups
B) Handstand hold/push-up
3 sets for total time or reps
*rest 1-2min between sets
C) Rec/Mob
Thursday, July 3, 2014
Friday 7.4.14
"Santora"
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
*with a partner
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
Wednesday, July 2, 2014
Thursday 7.3.14
A) 3 rds
50- air squat
25- handstand push-ups
B) Calorie Burn
3 min max calorie row/bike
C) Rec/Mob
Tuesday, July 1, 2014
Wednesday 7.2.14
A) For Time:
400m Run
20- power snatch (95/65)
40- sit-ups
800mRun
40- sit-ups
20- power snatch (95/65)
400m Run
*20 min Cap
B) Gymnastics skills practice
* if competing at CFNAC comp choose a mvmnt from the list to work on
C)Rec/Mob
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