Category Archives: Daily WOD

Join us today as we celebrate the 242nd birthday of the United States Marine Corps by doing a workout in honor of a Marine who made the ultimate sacrifice for our country.  This workout will be run as the class WOD at 6, 7, 9, and 4 pm. At 6 pm, in keeping with PCCF tradition, we will run a modified Marine Corps PFT and follow it up with a birthday cake and beverages.  See you there!

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

 

“J.J”

10-9-8-7-6-5-4-3-2-1

Squat Cleans @185/115

1-2-3-4-5-6-7-8-9-10

Handstand Push ups

Open gym

7-10 am

2-8 pm

 

Strongman @ 7:00 pm

 

Weightlifting:

Snatch 5×3@75%

 

Clean and jerk

5x(3+1)@75%

 

Snactch deadlift

4×5@90%

 

5 rounds:

5 HSPU

10 DB hang muscle snatches

10 Ab wheel roll outs

 

 

EMOM 20 minutes:

Odd: 2 Sumo Deadlifts @70%

Even: 5 handstand push ups

*Stick to the percentage. The weight should feel light. Move it fast!  We will be hitting a max next week!

 

then

 

4 RFT:

10 Pull-ups

15 Thrusters

30 Double unders

 

Weightlifting:

Back squat

5×3@75%

 

Snatch

5×2@75%

 

Clean and jerk

5x(2+1)@75%

 

Snatch pull

5×3@80%

 

 

5 rounds:

1 Turkish get up L

1 Turkish get up R

15 ab wheel roll outs or hollow rocks

15 heavy KB swings

 

then

 

For time, with a partner:

Partner A: Row 1,000 m

Partner B: Row 1,000 m

Partner A: Row 800 m

Partner B: Row 800 m

Partner A: Row 600 m

Partner B: Row 600 m

Partner A: Row 400 m

Partner B: Row 400 m

Partner A: Row 200 m

Partner B: Row 200 m

Record total time.