5/18 WOD

Happy Birthday Rob Wess!!
warm up – 100 meter side shuffle
11 pull ups
20 push ups
20 squats
100 meter side shuffle
skillwork – deadlifts 3-way practice
WOD – 5RFT
10 GHR
10 kb swings
10 Chest to bar
10 HI pulls
11 Deadlifts (Sorry Kim) 185/135
(scaled weight – 135/95)

May Challenge – plank week

5/14 WOD

BLACKOUT!!
warm up – 25 jump rope or quick feet
10 kb swings (russian)
10 kb SDLHP
10 kb goblet squats
Skillwork –
WOD – 800 meter
20 slamballs
20 prisoner squats
400 meter
10 HR push ups
10 KB swings (AMER)
200 meter
5 DEADhang pull ups or C2B
5 tire flips

May Challenge – crunch week

5/12 WOD

“BLAKE”
warm up – 10 WB push ups
2x 10 WB clean n press
10 WB squats
Skill work – WALL HSPU practice
WOD – 100 meter WW lunges
30 box jumps
20 wallballs
10 HSPU

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

may Challenge – crunch week

5/11 WOD

Happy Birthday Amanda F!!
warm up -27 each of: jump rope
pull ups air squats
Skillwork – DBL under practice
WOD – 27 reps each of:
back squats 95/65
ab mat
clean n’ jerk
ax chops
100 meter sprints
27 mins or 3 rnds
May challenge – crunch week