Jul 08 2010
WOD
Hang Power Clean
3-3-3-1-1-1
Then
75 Burpees
**Must complete in sets of at least 15 i.e. if you stop at rep 15 then stop at 25, to rest then you must go back to 15 to begin your set again. If you go from 0 to 25 for first rest then you can not stop again until rep 40.
Jul 06 2010
WOD
Weighted Pull Ups
3-3-3-1-1-1
Met Con
Tabata Squats
Tabata Sit Ups
Jul 05 2010
WOD
5 Rounds
50m KB OH Carry R/L M35/W20
200 Single Unders
10 One Arm KB Push Press
Jul 04 2010
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
WOD
AMRAP in 30 minutes
Deadlift 5
Push Ups 13
Box Jumps 9
Jul 01 2010
WOD
5 Rounds
21 KB Swings (American)
15 Air Squats
9 Push Press M95/W65
Jun 28 2010
WOD
Shoulder Press
3-3-3-1-1-1
Met Con
500m time Trial
Mar 29 2010
WOD
Weighted Pull Ups
5-5-5-5-5
Met Con
1000 m Row
50 KB Swings
30 Ring Push Ups
Mar 28 2010
WOD
OH Squat
5-5-5-5-5
Met Con
AMRAP in 12 minutes
200 Run
3 HSPU
6 Pull Ups
Mar 25 2010
WOD
Skill Work
Hand Stand Holds
3x max time
Deadlift
3-3-3-3
Met Con
The Baseline
Row 500 m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Mar 19 2010
WOD
“March Madness”
1st Half
AMRP in 10 mins
15 Wall Shots
15 DU’s
Rest 5 Minutes
2nd Half
AMRAP in 10 Mins
200 M Run
20 Push Press
