(479) 644-8108

Wednesday May 31st

WOD

Strength/BB
Back Squats
2-2-2
OHS
1-1-1

Conditioning
EMOMx10
Odd-3-5 MU/Progressions/or 10-15 Dips
Even- 10 DB OHS Squats choose load*looking for moderate-heavy here

Core
3 rnds not for time
10 V Ups
10 Sit Ups
10 Russian Twist 10/15 plate

Tuesday May 30

WOD

BB/Strength
EMOMx12
Snatch climbing P/S/S

Conditioning
AMRAPx12
15 GS Box jumps, 24/20
12 Push Press 115/85
9 Toes-to-bar

FX
EMOMx12
Snatch

AMRAPx12
15 GS Box Jumps/Step Ups
12 Push Press Scale as needed
9 TTB/KR/MBSU

Monday May 29th . Honoring the Fallen


Lone Survivor Scene
https://www.youtube.com/watch?v=1xxa5eS31Hk

Lt. Michael P. Murphy was presented the Medal of Honor, awarded posthumously, during a ceremony at the White House Oct. 22.

OPERATION REDWING –

On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of Operation Red Wing. ON the same day, a QRF of eight Navy SEALs and 8 Army Night Stalkers were also killed when the MH-47 helicopter that they were aboard was shot down by enemy fire in the vicinity of Asadabad, Afghanistan in Kumar Province.

 

Murph moved away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 (Michael McGreevy) men aboard.

Honor the Fallen
Some Gave All All Gave Some – https://www.youtube.com/watch?v=ydWhRObVxrM

WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

North Times 7-12  Lights out at 12
South 8-10 Lights out at 10

Saturday May 27th

WOD

Deck of Cards
As many cards as possible in 22:00

Hearts – Burpee Box Jump up n Overs 30/24 (regional standards)
Clubs- Hang Power Snatch 75/55
Spades – Wallballs
Diamonds – Tos 2 Bar
Jokers – 800m Row (200m increments)

Ace=21 reps
Kings= 15 reps
Queens=14 reps
Jack=13 reps 

Friday May 26

WOD

Strength/BB
Deadlift
10-5-10-5-10-5

Conditioning
EMOMx16
Odd- 2 Burpee 3 Front Squats 4 S2OH
Even – 25 II Unders 

Thursday May 25th

WOD

Choice of

5 Rounds of Cindy + 5 Clean & Jerks *any style
4 Rounds of Cindy + 4 Clean & Jerks
3 Rounds of Cindy + 3 Clean & Jerks
2 Rounds of Cindy + 2 Clean & Jerks
1 Round of Cindy + 1 Clean & Jerk
Cindy= 5 Pull Ups 10 Push Ups 15 Air Squats
Load 70% of 1 RM of current C&J

or

5 Rounds of Mary & 5 Snatch *any style
4 Rounds of Mary & 4 Snatch
3 Rounds of Mary & 3 Snatch
2 Rounds of Mary & 2 Snatch
1 Round of Mary & 1 Snatch
Mary= 5 HSPU 10 Pistols 15 Pull Ups
Load 70% of current 1 RM

FX

AMRAPx20
1 Round of Cindy or Mary + 1 Lift