Phase 1
Bench Press 3 x 10
Bent Over Row 3 x 10
Phase 2 & 3
Using 90% of 1 RM,
Bench Press
65% x 5
75% x 5
85% x 5+
Daily WOD
Complete AMRAP 14m of:
200 double unders
(max reps)M.R. Burpee Broad Jumps
Mobility WOD
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Phase 1
Deadlift 3 X 10
10 Pullup Negatives
Phase 2 & 3
Using 90% of 1RM
Deadlift
65% X 5
75% X 5
85% X 5+
Daily WOD
“Death by”
CLEAN & JERKS
135/95#
Mobility WOD
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Phase 1
Shoulder Press 3 X 10
Bent Over Row 3 X 10
Phase 2 & 3
Using 90% of 1RM
Shoulder Press
65% X 5
75% X 5
85 % X 5+
Daily WOD
AMRAP 10 minutes of:
5 Deadlifts 275/185#
20 Situps
Mobility WOD
Visit http://www.mobilitywod.blogspot.com and do today’s Mobility WOD or a different Mobility WOD to loosen whatever hurts
Daily WOD
Complete 5 RFT:
30 Ball Slams
440 Meter Run
Mobility WOD
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Phase 1
Back Squat 3 X 10
GHD Hip/Back Ext 3 X 10
Phase 2 & 3
Using 90% of 1RM,
Back Squat
65% X 5
75% X 5
85% X 5+
Daily WOD
Complete 30-20-10 of each of the following:
Pullups
Pushups
Air Squats
Mobility WOD
Visit http://www.mobilitywod.blogspot.com and do today’s Mobility WOD or a different Mobility WOD to loosen whatever hurts
Phase 1
Bench Press 3 x 10
Bent Over Row 3 x 10
Phase 2 & 3
Using 90% of 1RM,
Bench Press
40% x 5
50% x 5
60% x 5
Daily WOD
OTMEM for 15:
3 Hang Squat Clean
3 Push Jerks
Go as heavy as possible
Mobility WOD
Visit http://www.mobilitywod.blogspot.com and do today’s Mobility WOD or a different Mobility WOD to loosen whatever hurts.
Phase 1
Deadlift 3 x 10
10 Pullup Negatives
Phase 2 & 3
Using 90% of 1RM,
Deadlift
40% x 5
50% x 5
60% x 5
Daily WOD
AMRAP 13 minutes of:
50′ Lunges
13 KB Swings
13 Situps
Mobility WOD
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“Tumilson”
Hero WOD
8 Rounds for time of:
Run 200 meters
11 DB Burpee Deadlifts
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
Phase 1
Shoulder Press 3 x 10
Bent Over Row 3 x 10
Phase 2 & 3
Using 90% of 1RM
Shoulder Press
40% x 5
50% x 5
60% x 5
Daily WOD
Complete 4 RFT
100′ Broad Jumps
20 Ball Slam 60#/40#
Mobility WOD
Visit http://www.mobilitywod.blogspot.com and do today’s Mobility WOD or a different Mobility WOD to loosen whatever hurts.
Phase 1
Back Squat 3 x 10
GHD Hip/Back Extension 3 x 10
Phase 2 & 3
Using 90% of 1RM,
Back Squat
40% x 5
50% x 5
60% x 5
Daily WOD
10-9-8-7-6-4-3-2-1 of:
Left Arm KB Thruster
Burpees
Right Arm KB Thruster
Mobility WOD
Visit http://www.mobilitywod.blogspot.com and do today’s Mobility WOD or a different Mobility WOD to loosen whatever hurts.
