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
MAIN WOD M-1 "Lumberjack 20" 20 Deadlifts 275/185 Run 400m 20 KB swings 70/55 Run 400m 20 Overhead Squats 115/75 Run 400m 20 Burpees Run 400m 20 C2B Run 400m 20 Box jumps 24/20 Run 400m 20 DB Squat Cleans 45/30 Run 400m --30:00 Time Cap--
Friday 4/28/17 - It's Complex
MAIN WOD M-1: Power Clean + 2 Front Squats + Jerk Build to a Max M-2: 3 Rounds For Time: 3/2 Rope Climbs, 15' Ascent 10/7 Strict Handstand Pushups 16 One Legged Squats, alternating --16:00 Time Cap-- L2: 3 Rounds 3/2 Rope Climbs, 12' 10/7 Strict Modified HSPU 16 Modified Pistols L1: 3 Rounds 9/6 Walk Ups 10/7 Barbell Strict Press (Challenging Weight) 16 Lunges
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
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
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
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
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
MAIN WOD M-1: 20:00 EMOM 1 Cluster *Start at 50% of 1 RM Clean M-2: 4 Rounds: Near Maximal Effort 500m Row + Max Effort Set of T2B --Rest 2:00 Between Rounds-- *Scale to Max Effort Feet Above Waist *Max Effort Hollow Rock Hold
Friday 4/21/17 - Like Farmers
MAIN WOD M-1: Front Rack Lunges Build to a Heavy Set of 8 (4 Each Leg) Then 2 Sets of 8@90% M-2: For Time: 24-20-16 DB/KB Step Ups 50-55#/30-35# (Hold Like Farmers Carry) 9-6-3 Bar Muscle-Up 3-2-1 Rope Climb, 15' Ascent --20:00 TIME CAP--
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