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Saturday, July 4, 2015

4
Jul

Saturday, July 4, 2015

Happy Birthday America!!!

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 9 Deadlift
  • 8 Burpee Pull Up
  • 9 Squat Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

2 Sets:

  • DB Bench Press x 15-20 AHAP

*Perform for max reps, choose a weight that is going to allow you to get at least 15 reps but no more than 20.

Skill:

WOD:
WOD:
“Johnson”Michael E. Johnson

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson

With a Partner Complete AMRAP in 20 Minutes:

  • 9 Deadlift 245/165
  • 8 Muscle Up
  • 9 Squat Clean 155/105
WOD:

Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk x 3 @65% of 1 RM Clean & Jerk

*1 Push Press = 1 Push Jerk = 1 Rep

B) 2 Sets:

C) 2 Sets:

  • DB Bench Press x 15-20
  • Strict Pull Up x 12-15
  • Yoke Carry x 50 ft.

Skill:

WOD:
“Johnson”Michael E. Johnson

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson

With a Partner Complete AMRAP in 20 Minutes:

  • 9 Deadlift 245/165
  • 8 Muscle Up
  • 9 Squat Clean 155/105
Additional:
  • 10 Minutes Mobility

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