09/25/2021

  • 9/25
  • Warm Up:
  • Active Mobility
  • "bring Sally up"
  • Partner WOD: "Manion"
  • 7 rounds for time
  • 400m Run (together)
  • 29 Back Squats (95/135#)

His story: First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

09/24/2021

Warm Up:5 mins CardioCoach Led Warm UpStrength:4 rounds3 Snatch Pulls6 Box JumpsWOD:Every 3 mins for 5 rounds36 DU'sMax Reps - 1 Snatch +1 Hang...

09/23/2021

9/23Warm Up:Coach Led Active MobilityPlank GameStrength:Pistols 12-20x4Lateral Hand Stand Wall Walk 4-8 steps x4WOD:12min AMRAP3 HSPU6 T2B9 Hand...

09/22/2021

9/22Warm Up:Foam Roll - Band MobilityCoach led core warm upStrength:Glute Bridge 15-12-9-7-5Feet Elevated Side Plank Hip Drop - max x3Glute Plate Walk...

09/21/2021

9/21Warm Up:Coach Led MobilityStrength/WOD Prep:Thrusters 3x4Kipping Pull Ups 3-6x4"Fran Prep"4-6 Thrusters4-6 Pull Ups200m...

09/20/2021

Warm Up:Foam Roll12min 100m Run5/8 Cals Assault Bike5/8 Cals RowStrength:3-4 Rounds4 Parallette Shoot ThroughsGym Length Back Rack Barbell...

09/18/2021

9/18Warm Up:Group Dynamic Warm UpLong Jump ContestStrength:1 Hang Power Snatch + 1 OHSBuild to Heavy #Run 100m After each setWOD:4RFT9 Squat Snatch...

09/17/2021

9/17Warm up:PVC DrillsRowlingStrength:EMOM 12 min - alternating4-6 Candlesticks4-8 Archer Ring Push Ups6-10 GHD Back ExtensionsWOD:12min AMRAP7...

09/16/2021

9/16Warm Up:Coach led - see notesStrength:SL KB DL (supported)Bridge Walk Outs5x3Standing Band Hip Abductions 10-15x3WOD:For Time:50 Wall Ballrest 1...

09/15/2021

9/15Warm Up:Coach Led Banded MobilityGymnastics:A: Bar Muscle UpsB:Single Leg T2B4 sets of eachWOD:EMOM 15 min - 3 rounds1. Max Pull Ups  - Chest...

09/14/2021

9/14Warm Up:10 Perfect Stretches10 MB Cleans with Pause3-4 Rounds Coaches Call Clean Warm UpStrength:Every 30 Secs for 10 Rounds - Alternate1 Slow...

09/13/2021

9/13Warm Up:Foam RollSee Coaches NotesStrength:4 rounds1-3 Wall Walks9 DB  Bench Press45 sec Cardio - easy paceWOD:For Time:30 SA DB Power Snatch...

09/11/2021

9/11Warm up:Coaches CallWOD:"Filthy Nasty 30"30 min AMRAP30 Box Jumps30 Jumping Pull Ups30 KB Swings30 Walking Lunges30 Push Press30 Back Extensions30...

09/10/2021

9/10Warm Up:Foam RollCoach Led MobilityStrength:Clean Complex1 Halting DL1 Power Clean1 Below the Knee Power Clean5 rounds building #WOD:"Getting...

 

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