5 rounds:

10 Single arm DB rows each arm

10 weighted step ups each leg

10 heavy kb swings

*For step ups: hold a weight only in the hand opposite the leg doing work

 

then

 

With a buddy:

Row or Bike 20 minutes for total calories. Switch every 25 cals.

WOD:

5 rounds:

8-12 Single arm KB or DB Push presses each arm

15 KB or DB RDLs

100 ft single arm farmers carry R

100 ft single arm farmers carry L

 

15 minute AMRAP:

10 Ring dips (scale with push ups)

15 Hollow rocks

30 Double unders

 

Weightlifting:

Power snatch + overhead squat

4x(2+2)@75%

 

Power clean + Front squat + jerk

4x(2+2+2)@75%

 

Snatch deadlift

4×5@95%

 

4 rounds:

10 inverted rows

15 kb swings

WOD:

5 rounds:

10 inverted rows

10 Double kb Front squats

10 Ab wheel roll outs

 

then

 

10 minute AMRAP:

10 DB hang snatches each arm 50/30

10 toes to bar

 

Weightlifting:

Snatch

4×3@80%

 

Clean and jerk

4×3@80%

 

Back squat

4×3@80%

 

RDL

4×5@85% of clean

WOD:

20 minutes to build to the heaviest Turkish get up possible on each arm

 

then

 

”Fran”

21-15-9

Thruster 95/65

Pull up

 

Weightlifting:

OTM 10 minutes:

1 Power snatch @ 70%+

 

OTM 10 minutes:

1 Power clean and jerk @ 70%+

 

Clean deadlift

4×5@90%

 

4 rounds:

10 inverted rows

10 ab wheels

15 kb swings

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