Tuesday

dae hun

WOD Type: For Time

3 rounds
Run 800 meters with a 45-pound barbell
3 15-foot rope climb
12 thrusters (135/95)

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Monday

March 25,2019

strength: every 2 minutes for 20 complete : 

3 deadlifts 

- warm up to a heavy weight and maintain for all rounds  

- increase weight slightly as you go

- challenge to use clean grip  

wod: 

20 min amrap : 

3 pull-ups  

6 pushups  

9 squats  

1 squat clean 185/135

 

Friday. 19.5 Last opens Wod!!!

Friday night lights 4-7. Last opens Wod!!! Good luck and have fun!!!

WORKOUT 19.5

33-27-21-15-9 reps for time of: Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54) Men use 95 lb.

Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

Boys use 65 lb. Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

NOTES

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete may perform 33 thrusters, then 33 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 chest-to-bar pull-ups, 21 and 21, 15 and 15, and finally 9 and 9.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.

Thursday. Open gym 9-12

Wod:

Emom for 40 minutes alternating movements

1: 5 Ring dips

2: 12 calorie row

3: 10 Wall ball 20/14

4: 3 Rope climbs

Wednesday

Lift

15 minutes to complete

7 sets of

1 Power snatch

1 Overhead squat

Wod

7 Minute Amrap

5 Power snatch 135/95

30 Double unders

Rest 3 minutes

5 Minute Amrap

Max burpees

Post Wod skill

10 Minute practice of handstand hold/ walk/ and or Strict Handstand push ups