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Thursday Feb 12th

Sam who is due in March still getting it done. So proud of how hard she works every day

WOD
Rest Day 
Active Recovery/Mobility/Make -up 
11-1
5:30-7

Wednesday Feb 11th


 Open 2014 Gehring Clan 

WOD

AMRAPX15 of
12 GS Box Jumps 24/20
9 Wallballs
6  Power Cleans 185/135 155/105  135/95
3 Burpee Burpee MU (6 Burpee Pull Ups)

Core
accumulative time 2:00 L Sit on Rings, Pull Up bar, paralettes 

Gymnastic 
Practice HS Walk 100′

Tuesday Feb 10th

WOD
Skill
EMOMx10 
Odd- 1 HH Power Snatch + 1 Mid Thigh/Launch Power Snatch (NOT TnGO or UB)
Even – 5 – 10 Toes 2 Rings

Conditioning
AMRAP x13
50 Dubs  
40 Air Squats 
30 Sit Ups 
20 S2OH 95/65 (Looking for fast and UB or close to)
10 Burpees 

Monday Feb 9th


Kelley Bryson 

Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.

Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7.

WOD
3 RFT of 
30 Squat Cleans 95/65
30 Pull Ups
Run 800m 

Saturday Feb 7th


“Wait What”

New Camo hoodies and Black Thermals are in. Sweat pants will be here next week.

WOD
2 Person Teams

AMRAPx17
100m Buddy Carry
20 Tandem Deadlift (Choose load)
40 Alternating Wallballs
20 Alternating Pistols
40 Box Jumps Up n Overs 24/20

Rest 5:00

AMRAPx7
100m Relay Sprints  

Friday Feb 6th

WOD

10 RFT of 
1 Snatch (Power/Squat) Choose load go HEAVY
3/2 Muscle Ups
5 Strict HSPU
3 Strict TTB
1 Rope Climb

As far as the “strict”  movements go, go until you fatigue and unable to continue strict. Once there you may utilize a kip to complete the wod, however post as part of score. RX is strict throughout. 

For Snatch choose a heavy load roughly 80-85% of 1RM

Thursday Feb 5th

WOD
Strength 
EMOMx20 Climbing 

Odd- 1 Power Clean + 1 Front Squat + 1 Thruster + 1 Jerk
Even – Rest 

Add weight as you go. Looking to establish the heaviest set possible

Conditioning 
3 RFT of

10 OHS 135/95  115/85  105/75
50 Dubs 

*The OHS should be UB or close to. Looking for a very fast sprint here <5-10 minutes 

Core (not for time)
100 reps