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.