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Tuesday, May 5, 2015

4
May

Tuesday, May 5, 2015


Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • MB Squat Forward Chest Toss x 4
  • Standing MB Lateral Tosses x 6 ea.
  • Banded ATYT x 8 ea.

Strength:

Skill:

WOD:
2 Rds For Time:

  • 100 Double Unders
  • 30 Overhead Squat
  • 30 Pull Ups
  • 1200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • MB Squat Forward Chest Toss x 4
  • Standing MB Lateral Tosses x 6 ea.
  • Banded ATYT x 8 ea.

Strength:

Skill:

JD’s B-Day WOD:
“BULL”

2 Rds For Time:

  • 200 Double Unders
  • 50 Overhead Squat 135/95
  • 50 Pull Ups
  • 1 Mile Run

Brandon Barrett
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. 

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

 

Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • MB Squat Forward Chest Toss x 4
  • Standing MB Lateral Tosses x 6 ea.
  • Banded ATYT x 8 ea.

Strength:

5 Sets: (EMOM)

  • Chinese Snatch Pull + Hang Snatch @ 70% of 1RM

(Perform Chinese Snatch Pull, then 3 seconds eccentric to knees, 1 second isometric hold then Snatch)

(Goal is to increase load 10# if 70% is above 220#, 5# if 70% is below 220# each week)

Skill:

WOD:
“BULL”

2 Rds For Time:

  • 200 Double Unders
  • 50 Overhead Squat 135/95
  • 50 Pull Ups
  • 1 Mile Run

Brandon Barrett

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. 
He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Additional:
  • 10 Minutes Mobility

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