Wednesday 4/28/18 - Farmers Walk
W: 5 Rounds: 200m Jog 50' Single Arm Farmers Carry (L) 50' Single Arm Farmers Carry (R) M-1: Max Distance DB Farmers Walk 70#/50# *Do in gym, 50' each way *Only scale weight if RX cannot safely be picked up M-2: 1 Mile Time Trial Run Tips: 0m-400m Hard but submaximal 400m-1200m Back off slightly for middle 1200m-1400m Start to pick up the pace 1400m - 1600m Sprint!
Monday 4/26/18 - 1RM + TT
W: Partner Row Warm Up 3x250m Row *Alternate with partner *Aim for 1000m Row Pace M-1: Power Clean 1RM Then: 1:00 AMRAP@90% M-2: 1000m Row Time Trial Tips: 0m - 200m Hard but submaximal 200m-600m Back of slightly 600m-800m Begin picking up the pace 800m-1000m Strong finish Notes: No extra credit this week. Post-Open de-load week!
Sunday 3/25/18 Sunday Hero WOD and Women's HIT
Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA 5 Rounds for Time 5 Burpees 10 C2B 20 Wall Ball (20/14) 30 push ups 400 M run
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