April - 2017

BOOK FREE INTRO

Sunday 4/30/17 Team RWB "Manion"

Sunday 4/30/17 Team RWB "Manion"

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. "Manion" Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps

Saturday 4/29/17 - Lumberjack 20

Friday 4/28/17 - It's Complex

Thursday 4/27/17 - Drills & Skills

Thursday 4/27/17 - Drills & Skills

MAIN WOD M-1: 20:00 EMOM Odd: Split Squat 5 Each Leg (May Hold DBs on sides to add weight) Even: 2-5 Reps Strict Chin Ups (May Add Weight if 5 is easy) M-2: For Time: 21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65# 63-54-45-36-27-18-9 Double Under --14:00 Time Cap-- L2: Should-to-Overhead 75#/55# Double Under Attempts L1: Shoulder-to-Overhead 65#/45# 2x Single Unders FITNESS CLASS F-1: 20:00 EMOM Odd: Split Squat 5 Each Leg (May Hold DBs on sides to add weight) Even: 2-5 Reps

Wendesday 4/26/17 - Uppity Up

Wendesday 4/26/17 - Uppity Up

MAIN WOD M-1: Power Snatch 2-2-2, 3x2 M-2: As Far As Possible in 12:00 of: 10 Power Snatch, 95#/65# 10 Burpee Box Jumps 24"/20" 20 Power Snatch 20 Burpee Box Jumps 30/30, 40/40, 50/50...etc L2: Power Snatch 75#/55# Box Jumps 20"/18" L1: Power Snatch 65#/45# Box Step Ups FITNESS CLASS F-1: Power Snatch 2-2-2, 3x2 F-2: As Far As Possible in 12 Minutes 10 DB Power Snatch (Moderate Weight) 10 Burpee 20 DB Power Snatch 20 Burpee 30/30, 40/40, 50/50...etc F-3: Accumulate 40 Hollow

Tuesday 4/25/17 - Lift Swing Pull

Tuesday 4/25/17 - Lift Swing Pull

MAIN WOD M-1: Deadlift 3 Sets of 5 @ 70% or Higher 2 Sets of 5 @ 10% Less Than Heaviest Set M-2: 5 Rounds For Time: 15 Kettlebell Swings, 55/35 10 Chest-to-Bar Pullups --12:00 Time Cap-- L2: 5 Rounds For Time: 15 KB Swings 35-45/25 10 Pull Ups L1: 5 Rounds For Time: 15 KB Swings 25/18 10 Banded or Jumping Pull Ups FITNESS CLASS F-1: Deadlift 5-5-5-5-5 F-2: 5 Rounds For Time: 20 Box Jumps 10 Pull Ups --15:00 Time Cap-- F-3: 2xME Plank Hold (Rest as needed)

Monday 4/24/17 - A Lotta Squata

Monday 4/24/17 - A Lotta Squata

MAIN WOD M-1: Back Squat 3 Sets of 5 @ 70-75% or Higher Then 2x5 @ 10% Less Than Heaviest Set M-2: For Time: 5 Thrusters, 145#/100# 15 Wall Ball, 20#/14# to 10'/9' 10 Thrusters 30 Wall Ball 15 Thrusters 60 Wall Ball --15:00 TC-- L2: Use 65% of Clean for Thruster Weight FITNESS CLASS F-1: Back Squat Build to a Heavy Set of 5 Then 2 Down Sets F-2: 14:00 AMRAP 20-15-10 Calorie Row Air Squat Sit up WEIGHTLIFTING Snatch from the Blocks (right above knee) 3 @ 65% 3 @ 70% 2x2 @ 75%

Sunday Team RWB honoring Spc. James Holmes

Sunday Team RWB honoring Spc. James Holmes

Spc. James Holmes, 28, East Grand Forks, Minn. Died May 8, 2004, in Landstuhl, Germany, from wounds suffered May 3 when a roadside bomb exploded while he was on vehicle patrol. Assigned to the North Dakota National Guard's 141st Engineer Combat Battalion. 100 Double Unders 75 Dumbbell Snatch, 70#/50#, alternating 100 Double Unders 50 Calorie Row 100 Double Unders

Saturday 4/22/17 - Race Pace

Friday 4/21/17 - Like Farmers

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