WOD

WOD: May 25th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


HERO WOD
“DT”

5 Rounds For Time:
12 – Deadlifts 155/105#
9 – Hang Power CLeans
6 – Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


FUEL OF THE DAY:
POST – METCON
Protein / All The Carbs

WOD: May 24th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs


10 Rounds For Time of:
20 – Double Unders
20 – Mt. Climbers each
20 – Flutter Kicks each


FUEL OF THE DAY:
POST – METCON
Protein / Starchy Carbs

WOD: May 23rd, 2018

FUEL OF THE DAY:
Pre – Strength
Protein / Fats / Creatine


Strength:
Back Skwaats
1 x Max reps @ BW (M) /  3/4BW (W)

3 Rounds
20 – Weighted Lunges
20 – RDL
400m – Run


FUEL OF THE DAY:
Post – Strength
Protein / Fats / Creatine

WOD: May 22nd, 2018

FUEL OF THE DAY:
Pre – Conditioning
Protein / Fats / Veggies


10 Rounds For Time:
150m – Row
15 – Russian KB Swings
15 – Sit UPs


FUEL OF THE DAY:
Post – METCON
Protein / Carbs

WOD: May 21st, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Fats


Every Minute On the Minute x 10:
ODD:
6 – Press
EVEN:
6 – C2B Pull Ups

EMOM x 10:
1 – Wall Walk
5 – Bent-Over BB Rows


FUEL OF THE DAY:
POST – STRENGTH
Protein / Fats

WOD: May 19th, 2018

TEAM UP!

4 Rounds For Reps:
1 min ON / :10 sec OFF

1. Wall Balls
2. Sit Ups / Leg Raises
3. DB Snatch alternating
4. Burpees

SCORE IS TOTAL REPS COMPLETED

WOD: May 18th, 2018

FUEL OF THE DAY:
PRE – HERO WOD
Protein / Starchy Carbs


HERO WOD
“McGhee”

Complete as many rounds in 30 minutes as you can of:
5 – Deadlifts 275/185″
13 – Push-ups
9 –  Box jumps, 24/20″

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.


FUEL OF THE DAY
POST – HERO WOD
Protein / Starchy Carbs

WOD: May 17th, 2018

FUEL OF THE DAY
PRE – STRENGTH
Protein / Fats


20min To Establish heavy 3 Rep
Cleans

COACH’S CORE CIRCUIT


FUEL OF THE DAY
POST – STRENGTH
Protein / Fats

WOD: May 16th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs


15min AMRAP
14/12 Cal Row
9 – Power Snatch 75/55
3 – Strict HSPU


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: May 15th, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein / Carbs


STRENGTH
Split Jerks – 4 x 2 @80% / 2 x 1 90%

4 Rounds For Time of:
60 – Double Unders /  Level 2 – 35 Double Unders / Level 1 – 150 singles
30 – Push UPs  / Level 1 – 18 Push Ups


FUEL OF THE DAY:
POST – STRENGTH
Protein / Fats