07 May 2014
Thursday 8th May
A. 3 RFT of:
Row 200m
20 x Air Squats
200m Run
B. 12 Min AMRAP of:
20 x DU
20 x Wall Ball (9/7kg)
20 x Jumping Alternating Lunges
06 May 2014
Wednesday 7th May
A. High Hang Snatch
2 – 2 – 2 – 2 – 2
B. 3 Rounds of ‘RJ’
3 RFT of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 x Push-ups
or C. AWOD – ‘Fore’
Max Reps in:
4 minutes of Clean and Jerks (60/42.5kg)
4 minutes of Rowing for Calories
4 minutes of Burpees
05 May 2014
Tuesday 6th May
A. Back Squat
3 – 3 – 3 – 3 – 3
B. 10 Min AMRAP of:
6 x Ring Dips
8 x Medball Cleans (9/7kg)
10 x Box Jumps (24/20″)
Finisher: Ab Complex x 5
3 x Hollow Rocks
3 x Superman
3 x V-Sit Ups
3 x V-Holds with twist (3 each side)
04 May 2014
Monday 5th May
A. Strict Press
2 – 2 – 2
B. Push Press
2 – 2 – 2
C. 5 RFT of:
10 x Thrusters (42.5/30kg)
30 x DU
02 May 2014
Saturday 3rd May
‘Willy’
3 RFT of:
Run 800 meters
5 x Front Squat (100/70kg)
Run 200 meters
11x C2B Pull-ups
Run 400 meters
12 x KB Swings (32/24kg)
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.
01 May 2014
Friday 2nd May
A. Max Height Box Jump
15 Mins
B. CF Ganes Masters Qualifiers Event 3
3 RFT of:
50 x Cal Row
15 x HSPU
50 x Double Unders
or C. AWOD – Taylor
4 RFT of:
Run 400 meters
5 burpee muscle-ups
