Monday, 7/8/2019

A. 5 sets NFT of the following complex: Power Snatch+ Overhead Squat+ Hang Squat Snatch. Add weight each set. B. In 10 minutes 500 meter row Then Ascending ladder by one rep of: Toes to Bar Overhead Squat (65/95) (80/115...
Sunday, 7/7/2019

Sunday, 7/7/2019

Inspired by “Dorie” In Teams of 2. Buy in: 800 meter run (run together) Then AMRAP till 200 wallballs are completed. 15 kettlebell swings (16/24) 10 burpees 5 ground to overhead (65/95) While Partner A does a round, Partner B does a max set of wallballs. Partners will switch after each round until the 200 wb are completed Cash out: 1000 meter row Dedicated to WWII hero Doris Miller, of Waco, TX. During the attack in the Pearl Harbor, Doris was asked to assist the captain, who was mortally wounded, to move him to a safer place. After helping the captain, he went back to the battle row and found a gun that was unmanned and went manage it. When asked to abandon ship, Doris was one of the men who were able to save some of the injured men. Because of his bravery, he was awarded the Navy Cross. “Doris was always considering other people rather than himself. He definitely put country first.” He was also the Navy boxing champ at the time of the bombing of Pearl Harbor. He enlisted young into the only branch of the military which would take him. In addition to the Navy Cross, Doris was entitled to the Purple Heart Medal, the American Defense Service Medal, Fleet Clasp, the Asiatic-Pacific Campaign Medal and the World War II Victory Medal. “This marks the first time in this conflict that such high tribute has been made in the Pacific Fleet to a member of his race and I’m sure that the future will see others similarly honored for brave acts.” – Admiral Chester W....

Friday, 7/5/2019

Regular Schedule Today A. EMOM for 10 minutes 15 double unders + 1 clean and jerk *add weight after each set B. AMRAP in 12 minutes of Clean and Jerks (95/135) *E2MOM, starting at 0:00 10 calories on...