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No 7am Open Gym- 40 For Fortey 3pm session as normal

  Hero Wod   “Gaz”   Royal Marine Gary Wright 45th Commando   KIA 19/10/2006   Helmand Province Afghanistan   For Time:   1000 Meter Run Accumulate 2000 Kg Ground-to-Overhead 1000 Meter Run   Eg: 67 lifts @ 30kg= 2000kg OR RX+: 67 lifts @45kg=3000kg   OR: Greek God Status 30 lifts @ 100 Kg…

    Strength Development: Weighted Good Mornings/ Hanging Hip Touches   10 Minute EMOM   ·  1st Min: Weighted Good Mornings ·  2nd Min: Hanging Hip Touches OR Dead-hang Stimulus: ·  Braced core/ Engaged lats     WOD   20 Minute CAP   21 – 18 – 15 – 12 – 9   ·    Calories…

    Strength Development: Snatch Balance   5 sets @ 2 minutes   3 Snatch Balance/Set Stimulus: ·  Speed to bottom of squat ·  Strong lockout ·  Balance at bottom   WOD   3 Minute AMRAP X 5 Rounds   ·    16 Air Squats ·    12 Sit-up’s OR GHD’s ·    8 Chest-to-Bar Pull-ups ·    Maximum…

    Skill Development:   10 Minutes ·    Double-Unders ·    Devil’s Press ·    Wall-balls ·    Box Jumps   WOD   “Building Wally”   8 Rounds For Time: 31 Minute CAP   ·   31 Double-unders ·   16 Wall-balls ·   10 Box Jumps (RX 24”/20”) ·   5 Devil’s Press       Stimulus: ·   Strong sets ·  …

    Strength Development: Back Squats   5 sets @ 2 minutes   5 Back Squats/Set Stimulus: ·    Add weight each set ·    Braced core ·    Depth in squat ·    Strong drive out of squat   WOD   For Time: 20 Minute CAP “Down to Clown” – modified By Comptrain   ·   400 meter run…

    Strength Development: Barbell Roll-outs/Strict Pull-ups   10 Minute EMOM   ·  1st Min: Barbell Roll-outs ·  2nd Min: Strict Pull-ups Stimulus: ·    Braced core/ Engaged lats ·    Strong Shoulders   WOD For Time:   Complete in 21 Minutes Break-up as desired   ·   60 Pull-ups OR 45 Chest-to-Bars OR 30 Bar Muscle-ups ·  …

Open Gym 7&3

  Hero Wod   “Maupin”   US Army Staff SGT. Keith “Matt” Maupin (24)   Disappeared 09/04/2004 South of Baghdad   4 Rounds For Time:   800 Meter Run 49 Push-ups 49 Sit-ups 49 Air Squats

    Strength Development: Clean & Jerks   10 Minute EMOM   2 Clean & Jerk/Minute   Stimulus: ·  Technique ·  Footwork ·  Speed under the bar   WOD   20 Minute AMRAP   ·     15/10 Calories ·     10 Sit-ups OR GHD’s ·     10 Thrusters (RX 40/30 Kg)   ·     15/10 Calories ·     10 Handstand…