Archive for May, 2014

Friday, May 30, 2014

Posted: May 30, 2014 by jmdimitri in WOD

30-25-20-15-10
KB SDLHP (35/55)
1 arm KB Push Press (Total, alternate as needed)
100m swim/400m run

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Oly (6pm only)
A) Cleans only: 70/6, 80/5, 85/3, 90/2, 80/3*5 sets
B) Jerk Drives: 4 sets of 3@100%

Strength
A) Seated KB/DB press AHAP
B) Weighted pull-ups
C) 3 x 1min Plank hold

Thursday, May 29, 2014

Posted: May 29, 2014 by jmdimitri in WOD

OHS
5 x 3

15min amrap
3 Hang Power Snatch (65/95)
3 HR push-ups
10 Cal Row
6 Hang Power Snatch
6 HR push-ups
10 Cal Row
9 Hang Power Snatch
9 HR push-ups
10 Cal Row
*increase HPS & HRPU by 3 ea rd

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Wednesday, May 28, 2014

Posted: May 28, 2014 by jmdimitri in WOD

Bench Press
6 x 3

25/20/15/10/5
Wall Balls
Box Jumps
7 T2B
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Oly (7pm)

A) Snatch @hip: 50/5, 60/4* 3 sets
B) Snatch @knee + Snatch from floor:
60/3+3, 70/2+2, 75/2+1, 80-85/2+1* 5 sets

Strength:
A) Good Mornings: 3 x 8 AHAP
B) Bent Row:3 x 8 AHAP

Tuesday, May 27, 2014

Posted: May 27, 2014 by jmdimitri in WOD

A1) Strict Press 5 x 5 AHAP
A2) Ring Dips 5 x 8
*Do 1 set of Strict Press, then 1 set of Ring dips, then rest 0:60

20min amrap
8 Power Cleans (75/115)
8 Burpees
200m run/row

*Endurance
Sub 8 ring rows + 8 KBS for cleans
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Oly (6am only)
A) Drop Snatch 50/3, 60/3*2 sets
B) Power Jerk + Split Jerk + Jerk grip OHS, 4 sets (3 + 3 + 1)AHAP
Str:
A) BS 4 x 8@75%
B) press from split: 3×8
C) 0:30 L-sit hold 4 sets

Monday, May 26, 2014

Posted: May 26, 2014 by jmdimitri in WOD

See the video here:
Guillory

6 ROUNDS

12 Romanian Dead Lifts (95/135)

14 Pendlay Rows (95/135)

12 Back Squats (95/135)

14 Wall Ball (20/14)

28 Double Unders

The death of Camp Pendleton Marine Sgt. Michael J. Guillory, 28, is under investigation, according to the Department of Defense. Guillory died December 14, 2012 while conducting combat operations in Helmand province, Afghanistan.

Gina Guillory, the fallen Marine’s mother, told New Orleans television station Fox 8 her son was killed when his vehicle flipped over. She said Michael, who grew up in Slidell, Louisiana, loved being a Marine:

“He was in special forces, Marine recon and so there was always that possibility. He always prepared me – in fact my kids were just saying he would have said, ‘What is hoopla? I’m not a hero.’ But he was always a hero for us.”

Guillory was assigned to 1st Marine Special Operations Battalion at Camp Pendleton.

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Friday, May 23, 2014

Posted: May 23, 2014 by jmdimitri in WOD

5 RFT
50m swim/200m run
40 air squats
50m swim/200m run
40 ball slams

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Oly (6pm only)
Weightlifting:
A) Muscle Clean: 50/3, 60/3*2 sets
B) CJ From bottom of knee: 60/3, 70/2, 75/2, 80-85/2+1*4 sets
C) Clean Grip RDL: 3×8 @ 85% of max clean

Strength:
A) Jerk Dips: 4 sets of 2 @ 120%+
B) DB Bench Press: 3×8

Thursday, May 22, 2014

Posted: May 22, 2014 by jmdimitri in WOD

Deadlift
5 x 3

4 RFT
15 Box Jumps (20/24)
15 Cal Row/airdyne
15 Goblet squats (35/55)

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