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

 

 

5 rounds:

1 Turkish get up R

1 Turkish get up L

10 Ab wheel roll outs

15 heavy kb swings

 

then

 

With a buddy:

20 minutes:

Row or Bike for total calories switching every 25 cals.

 

Weightlifting:

Power snatch

4×3@70%

 

Power clean

4×3@70%

 

5 rounds:

5 weighted pull ups

10 DB Push presses

15 KB swings

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%