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Tuesday, July 4, 2017

4
Jul

Tuesday, July 4, 2017

Schedule Reminder: We will be operating on Holiday/Weekend Schedule today.  There will be 2 classes 8:30 and 9:45, Teen Class is still on as well. Happy 4th!

Workout Intent:  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Hip Bridge x 15-20
  • Ring YTW’s x 8 ea.
  • Supine Row x 8
  • Hip Ext. x 8-12
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

Skill:

WOD:
With a Partner Complete AMRAP in 20 minutes:

  • 6 Push Ups
  • 10 Push Press
  • 6 Deadlift
  • 10 KB Swings
  • 12 Pull Ups
  • 10 Box Jump
  • 24 Double Unders/Single Unders

*Partners Alternate Movements

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Hip Bridge x 15-20
  • Ring YTW’s x 8 ea.
  • Supine Row x 8
  • Hip Ext. x 8-12
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

WOD:
“Bradshaw and Jake”

With a Partner Complete AMRAP in 20 minutes:

  • 3 Handstand Push Ups
  • 10 Push Press 115/75
  • 6 Deadlift 225/155
  • 10 KB Swings 55/35
  • 12 Pull Ups
  • 10 Box Jump 24/20
  • 24 Double Unders

*Partners Alternate Movements

Brian Bradshaw

Brian Bradshaw | Age 24 | Steilacoom, Washington

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 Jack Martin

Jack Martin III   |  Age 26  |  Bethany, Oklahoma

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Hip Bridge x 15-20
  • Ring YTW’s x 8 ea.
  • Supine Row x 8
  • Hip Ext. x 8-12
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

WOD:
“Bradshaw and Jake”

With a Partner Complete AMRAP in 20 minutes:

  • 3 Handstand Push Ups
  • 10 Push Press 115/75
  • 6 Deadlift 225/155
  • 10 KB Swings 55/35
  • 12 Pull Ups
  • 10 Box Jump 24/20
  • 24 Double Unders

*Partners Alternate Movements

Brian Bradshaw

Brian Bradshaw | Age 24 | Steilacoom, Washington

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 Jack Martin

Jack Martin III   |  Age 26  |  Bethany, Oklahoma

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 

Additional:
Death by parallette shoot throughs

EMOM
First minute 1 rep
Second minute 2 reps
Third minute 3 reps…
Etc until you can’t complete the work required in that minute

 

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