Jan 31 2015
Fitness and Performance Teams of 2, alternating reps as needed, run together For time: 100 KB swings 400 m run 100 wall balls 400 m run 100 DU 400 m run 100 ab mat sit ups 400 m run 100 burpees Sport “Sean” U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery. 10 RFT 11 CTB Pull ups 22 Front Squats @ 75# Review Feb. 2013
Jan 30 2015
Fitness and Performance 20 RFT: 5 push ups 5 pull ups 5 air squats Sport PART ONE: ROW’D ROYALTY WOD #4 1500m Row Immediately followed by: 6000 m Row Score each piece separately. PART TWO: 10 minutes: Kipping practice Progressions will be discussed based on current high volume abilities 5 minutes: DU tempo practice Goal is to find a fast pace = 50 UB in 30 seconds & Calm pace = recovery speed E2Mo2M x 6 20 DU + 1 Full Snatch Start @65% and add 5% each set
Jan 29 2015
Fitness 4 sets: RDL x 5-8 reps Bridge hip press w/sand bag x 6 Scapular push ups x 6-8 Rest 45-60 seconds between each 7 minute AMRAP 500 m row (buy in) Then… 100 m Farmer carry 25 step ups Performance 4 sets: RDL x 5-8 reps Wall climb x 1-3 HS Scapular activation x 6-8 Rest 45-60 seconds between each 7 minute AMRAP 500 m row (buy in) Then… 100 m Farmer carry 24/20 25 box jumps 24/20 Sport Rest Day
Jan 28 2015
Fitness 5 Rounds for times: 10 Burpees 15 Wall balls 20 DU Rest 1:1 Goal is to go unbroken if possible Performance and Sport 5 Rounds for times: 10 Burpees over bar 8 Hang power cleans 6 Front Squats 4 STOH Rest 1:1 Sport bar weight = 135/95 Performance bar weight = 95/65 Goal is to work at near maximal effort for each set