Strength   1a) 5×5 Weighted Pull-up, Heaviest Possible   1b) 5×5 Weighted Push-up, Heaviest Possible   -Rest 60 sec. between exercises-     *Weighted push up can be done with plate on back or weighted vest*       For Time:     400m Run 50 Box Jumps 24/20 100 Shoulder to overhead 75/55 […]

 Strength   12 minutes to find a 5RM Snatch   *All 5 reps must be touch and go’s. If the barbell rests on the ground at any point during the 5 reps the entire set must be started over again.*       Conditioning         6 minute AMRAP   12 KB SDHP […]

 Strength/Barbell Work   1a) 8×3 Clean Deadlift @ 80% of 1RM Clean (There should be a 3 second pause above the knee)   1b) 8x ME L-Sit Hang ( Should be performed hanging from a pull up bar with legs brought parallel to floor so the body forms a capital L from a side view) […]

  “Tommy V”   For time 115/75 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115/75 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115/75 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents       In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham […]

 Strength   Bench Press: 12-10-8-6   Rest 90 seconds between sets   *This is a reverse pyramid, while the reps decrease the weight increases*     Conditioning   12 minute AMRAP:   8 Power Snatches 115/75 4 Handstand Push-ups 100m Sprint  

Strength   20 Rep Back Squat   *This is one maximal set using the highest weight possible for 20 consecutive reps. Should be somewhere close to 70% of 1RM*   Conditioning   50 Double Unders -then-   5 Rounds   5 Cleans 155/105 10 Pull-ups 15 GHD Sit-ups   -then- 50 Double Unders   Mobility

This Saturday’s Unconventional WOD will be offsite at Chic’s Beach (meet underneath bridge at 9:45am) – WOD will start at 10:00am – Rain or Shine!!

  Strength   7X2 Tempo Front Squat @ 75% – rest 60 sec.*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.ConditioningFor Time:  21-15-9-21-15-9  SDHP 95/65 Wall Ball 20/14

 “Grace”   30 Reps For Time of 135/95 pound   Clean and Jerk   * The clean can be performed any way (muscle clean, power clean or full squat clean but it must come from the floor each rep)    

Strength   1a) 2×10 Strict Press 1b) 2×15 Weighted Sit up -then- 2a) 2×8 Strict Press 2b) 2×20 Weighted Sit ups     Conditioning   For Time:   10 Bar Muscle Ups -then- 3 Rounds 20 – 1 arm KB Swings (10 each arm) – 53/35 20 Box Jumps 30in/24in -then- 10 Bar Muscle Ups

Mobility for week 4/15

5X2 Snatch @ 75-85% – rest 90 sec. Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset. Ten rounds for time of:135/95pound […]