Monday 05/29/17 

Reminder: Schedule - The Tour of Duty Begins at 9:00am - 2:00pm. No 6am, 3pm, 4pm, 5pm, 6pm or 7pm Classes/Open Gym times.

The Tour of Duty WODS: 

9:00 am - DT
5 rounds:
12 DL 155/ 105
9 Hang power cleans 155/ 105
6 Push jerks 155/ 105

10:00 am - Rahoi
12 min AMRAP:
12 box jumps 24/ 20
6 thrusters 95/ 65
6 bar facing burpees


11:00 am - Nate
20 min AMRAP
2 Ring Muscle Ups
4 HSPU
8 KBS 53/ 35


12:00 pm - Zeus
3 rounds:
30 Wallballs 20/ 15
30 SDLHP 75/ 55
30 box jumps 24/ 20
30 push press 75/ 55
30 calorie row
30 push ups
10 body weight back squats

1:00 pm - Holleyman
30 rounds:
5 Wallballs 20/ 15
3 HSPU
1 power clean 225/ 155

2:00 pm - Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*while wearing 20# weight vest

Tuesday - 05/30/17

WOD For time:
Row, 1000 m
-- then --
3 rounds of:
6 Hang Squat Cleans, 95/65 lbs
9 Shoulder-to-Overheads, 95/65 lbs
12 Lateral Burpee Over Barbells
-- then --
Run, 1000 m

 

Wednesday - 05/31/17

Strength: Snatch Pull + Snatch + Overhead Squat 5x1 at 70% 1RM

WOD: 3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

Thursday - 06/01/17

Strength: 
2 Push Press + 1 Jerk : 5x1 at 70% 1RM
Back Squat 1x20 at 70% 1RM

WOD:Tabata 8 x 20 secs / 10 secs
Tabata Sled Pull, 90/70 lbs, 50/50 m
Tabata Tire Flip Jump Through
Tabata Run Sprint, 50m
Tabata Overhead Barbell Carry, 75/55 lbs
Tabata Kb Goblet Lunge, 53/35 lbs

Friday - 06/02/17

Strength: EMOM 10 mins: 5 Power Clean & Jerks, pick load

WOD: Complete as many rounds as possible in 4 mins of:
8 Handstand Push-ups
8 Box Jumps, 24/20 in
1 Rope Climb
Rest 4 mins
Complete as many rounds as possible in 4 mins of:
8 Handstand Push-ups
8 Box Jumps, 24/20 in
1 Rope Climb

Saturday - 06/03/17

WOD: 21-18-15-12-9-6-3 reps, for time of:
Kettlebell Swing, 53/35 lbs
Thruster, 65/45 lbs
Pull-up

Sunday - 06/04/17


Open Gym 9:30 - 11:00 AM