Tuesday 02/06/2024

Strength
Back Squat
5 sets x 3 Back Squats @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Big Ben"
4 Rounds For Time:
15/12 Calorie Air Bike
15 Toes to Bar
100ft Farmer Carry 70s/50s
5 Bar Muscle Ups

Saturday 07/22/2023

WOD
"Larry"
Partner Version - “Larry”
For Time:
21-18-15-12-9-6-3
Front squats 135#/95#
Synchro bar-facing burpees
150m Farmers Carry (2x50#/35#)

**Split reps as desired.

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a firefight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Friday 12/02/2022

Strength/Accessory
3 Sets:
50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)

WOD
"Haupai Pie"
2 Rounds For Time:
50 Abmat Sit Ups
50 Toes to Bar

-rest 5 minutes between rounds-

Thursday 10/27/2022

Strength
Back Squat
Build to a Heavy Set of 15

*Score = Heaviest Load

WOD
"Burnin' Up"
For Time:
100' Farmers Carry
1 Front Squat
1 Push Press
100' Farmers Carry
2 Front Squats
2 Push Press
...
100' Farmers Carry
10 Front Squats
10 Push Press

Dumbbells: (50's/35's)
Barbell: 95#/65#]

*Score = Time it takes to complete the workout