Team Format

Wod

For Time

800 Meter Team Indian Run-together with a sandbag

then

Station to station until all team members have completed each station

40 Sledge Hammers

40 Slam balls

40 Wall Balls

40 Box Jumps

40 Situps

then

800 Meter Team Indian Run-together with a sand bag

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

WOD

"Nate"

2 Muscle Ups  (or 6 pullups and 6 ring dips)

4 Handstand Push Ups

8 2-pood Kettlebell Swings

Complete as many rounds as possible in 20 minutes

WOD

Tabata This

8 rounds each, 20 seconds work, 10 seconds rest

Air Squat

Row

Pull-Ups

Sit-Ups

Push-Ups

We have been seeing some real high work by everybody, lets keep up the great work.

Strength

Front Squats 

5 x 5

METCON

10 minute Circuit Training Double Unders

1 minute work followed by 1 minute of rest for 10 minutes.

WOD

800 Meter Run

then

5 rounds

5 Deadlifts 225/155

10 Burpee Pullups

15 Game Style Push-Ups

then

800 Meter Run

Hope everyone had a great Mothers Day

Time to get back to work with a little chipper!!!!!!!!!!!!!

"Filthy Fifty"

50 box jumps 24/20

50 jumping pull-ups

50 kettlebell swings 35lbs

50 walking lunges

50 knees to elbows

50 push presses, 45 pound bar

50 back extensions

50 wall ball shots 20/14

50 burpees

50 double unders

WOD

Game Style Team Format

We will split up into teams.  Each team member will complete every station and will be followed by their teamates as they move to the next station.  First team to have every team finish all the stations wins.

1000 meter row

50 air squats

30 hangcleans 115/95

30 box jump

50 tire sledge hammers