Thursday. Open gym 9-12

Wod

25 Minute Amrap

5 Power cleans 185/135

10 HSPU

15 Goblet squats with kB 53/35

400 M Run

Post Wod

3 rounds of

100 M farmer carry

no set weight but challenge yourself with each round :)

Wednesday

Lift:

Snatch warm up

5@40%

5@50%

Emom

4@ 65%

3 @ 70%

2 @ 75%

1 @ 80%

Spend 3 minutes at each percentage and reps before moving to the next

Wod

10 down to 1 of

Dead Lift 225/155

Burpees over bar

Post Wod core

10 Wall walks

Tuesday grind

Wod

10 Rounds

10 Thrusters 75/55

5 Toes to bar

200 M run

Post Wod work

10 Turkish get up (weighted or un weighted)

Monday.

Lift (take 30 minutes including warm up)

Push press

5@40%

5@50%

5@75%

3@85%

1 (+9) @95%

Wod

21,15,9

Power clean to Overhead 135/95

Chest to bar Pull ups

post wod work

5 Minutes to complete

50 Burpees

Friday- classes 8,9 only

Friday the day after the feast  

 Marston

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Post rounds completed to comments.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.