Monday
Strength:back squat 6x2 90% Wod: 12 min AMRAP 5 burpees 3 T2B 1 cluster 155/105...
12 September, 2021
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thursday
Strength: work up to heavy double Clean and jerk Wod: Rannie 50-40-30-20-10 DU Sit ups run 400m...
08 September, 2021
wednesday
Strength: 5x10 bicep curls the 1 burnout set of the 21's Wod: "Dianne"...
07 September, 2021
tuesday
Strength: Work up to heavy 2 rep hang snatch Wod: every 3 min for 3 rounds 5 hang power snatchs 135/95 10 back rack lunges 135/95 12 BFB...
06 September, 2021
monday
Chipper for time each rep is for each year of each marine or navy members life that was put to the ultimate sacrifice for this country that died on Aug 26 2021 25 cal row (Johanny Rosario) 22 Front squats 155/105 (Hunter Lopez) 22 wallballs (Kareem Nikoui) 20 burpee box jumps (Rylee McCollum) 20 C2B (Jared Schmitz) 20 S2O 155/105 (Lee Espinoza) 20 T2B (Maxton Soviak) 31 DL 155/105 (Taylor Hoover) 23 cal bike (Daegan Page) 23 KBS (Ryan Knauss) 22 pistols (Humberto Sanchez) 23 DU (Nicole Gee) 21 devils press 50/35 (Ricky Thompson)...
05 September, 2021
thursday
Strength: Strict press 5x5 80% Wod: for time 21-15-9 row 15-10-5 devils press 3-2-1 rope climb...
01 September, 2021
wednesday
korwod: just get it done 30 evil wheels 60 supermans 60 v-ups Wod: 3 RFT 15 snatch 95/65 30 wallballs 15 box jumps 24/20 ...
31 August, 2021
tuesday
Strength: bench press work up heavy 5 rep Wod: 8 Min AMRAP 5 clean and jerk 155/105 10 C2B...
30 August, 2021