0615 WOD cancelled due to PFT !

0900 and 1145 @ MACG-28 Pull Up Bars

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments

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"Go confidently in the direction of your dreams! Live the life you've imagined. As you simplify your life, the laws of the universe will be simpler." - Henry David Thoreau

0615 and 1145 @ MACG-28 Pull Up Bars

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.



You can delegate authority, but not responsibility.” - Stephen W. Comiskey

0615, 0900, and 1145 @ MACG-28 Pull Up Bars

Five rounds for time of:

2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.



“No man ever reached to excellence in any one art or profession without having passed through the slow and painful process of study and preparation” - Horace

Workouts at 0630 and 0900 at the MACG-28 pull-up bars.
Due to the Memorial Day Holiday, there will be no scheduled workouts on Monday or Tuesday. Workouts will resume on Wednesday.

WOD:

Five rounds of:

Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.



"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
-- Coach Greg Glassman

0630 and 1145 workouts at the MACG-28 pull-up bars.

WOD:

For time:

Run 1200 meters
25 Burpees
Run 800 meters
50 Burpees
Run 400 meters
75 Burpees

Post time to comments.



"We can't all be heroes because someone has to sit on the curb and clap as they go by."
--- Will Rogers

0630 and 1145 workouts at the MACG-28 pulll-up bars.
Please bring flak jacket w/sapis or weighted vest

WOD For time:

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Complete each exercise before beginning the next. Perform exercises in order prescribed above.

Post time to comments.


"Sweet are the uses of adversity." ---- William Shakespeare

0630 and 1145 at the MACG-28 pull-up bars.


WOD:

Complete as many rounds in 20 minutes as you can of:

95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.


"Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead." -- Roger Bannister, after becoming the first person to break a four-minute mile, 1952.

0630, 0900, and 1145 @ MACG-28 Pull Up Bars

"Michael"

Three rounds for time.
Run 800 meters
50 back extensions
50 situps

Post times to comments.

Compare to 090420



“Dedication is not what others expect of you, it is what you can give to others.” - Unknown

0630, 0900, and 1145 @ MACG-28 Pull Up Bars

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

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"Without continual growth and progress, such words as improvement, achievement, and success have no meaning.” - Benjamin Franklin

0630 @ MACG-28 Pull Up Bars

Deadlift 1-1-1-1-1-1-1

Post loads to comments.

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“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.” - Ralph Waldo Emerson

0630 @ MACG-28 Pull Up Bars

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.



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“Regard your soldiers as your children, and they will follow you into the deepest valleys; look on them as your own beloved sons, and they will stand by you even unto death.” - Sun Tzu

0630 @ MACG-28 Pull Up Bars

Overhead Squat 3-3-3-3-3-3-3

Post loads to comments.

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"No man ever reached to excellence in any one art or profession without having passed through the slow and painful process of study and preparation” - Horace

0630 @ MACG-28 Pull Up Bars

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

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“Character is the result of two things: mental attitude and the way we spend our time.” - Elbert Hubbard

0630 @ MACG-28 Pull Up Bars

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Post time to comments.

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“An artist must possess Nature. He must identify himself with her rhythm, by efforts that will prepare the mastery which will later enable him to express himself in his own language.” - Henri Matisse

0630 @ MACG-28 Pull Up Bars

Four rounds, each for time of :
800m run

Rest as needed between efforts

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“Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks.” - Joe Paterno