0615 & 1145 @ MACG-28 Pull Up Bars

Active Stretch

Warmup

HSPU X 8 (2 sets of 4)
10 block sprints X 5 (Sprint max blast for 10 concrete blocks or 10 padeyes !)
Back Squats 5-4-3-2

WOD

Back Squat 5-5-5-5-5 reps

Post loads to comments.

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“If you're playing a poker game and you look around the table and and can't tell who the sucker is, it's you.” - Paul Newman

0615 & 1145 @ MACG-28 Pull Up Bars

Warmup
10 Kettlebell Swings, 24kg
20 Wall Balls, 20 lb
Push Jerk (sets of 5-4-3-2)

WOD
Push Jerk 5-5-5-5-5 reps

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“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” - Howard Thurman

0615 TBD at this time.

Active stretching

Warmup
7 HSPU
14 L-Sits
21 Double Unders

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

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“The virtue of achievement is victory over oneself. Those who know this can never know defeat. - Unknown Author

 

0615 and 1145 @ MACG-28 Pull Up Bars

Active Stretch Set

Warmup

Push Jerk 75 # X 6
Ring Dips X 12
Back Extension X 18

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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“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” - Reinhold Niebuhr

0615 & 1145 @ MACG-28 Pull Up Bars

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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400 M run route @ MACG-28; Start at the yellow pole by the rubber mats and run two laps around the building. Stay in between the parking lot islands and the building. Two laps = 475 M. Its a little longer, so you have to work a little harder. Ah, the gains when we will make.

0615 & 1145 @ MACG-28 Pull Up Bars

"J.T."

For time, 21-15-9 Reps of :

Handstand Push Ups
Ring Dips
Push Ups



“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” President Theodore Roosevelt

0615 & 1145 @ MACG-28 Pull Up Bars

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

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“The first step to improvement, whether mental, moral, or religious, is to know ourselves - our weakness,errors, deficiencies, and sins, that, by divine grace, we may overcome and turn from them all” - Tryon Edwards

0615 & 1145 @ MACG-28 Pull Up Bars.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

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“To the world you may be just one person, but to one person you may be the world.” - Brandi Snider

0615 @ MACG-28 Pull Up Bars
1145 WOD cancelled due to flight operations.

"Fran"

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

Post time to comments.

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“There is such a thing as perfection...and our purpose for living is to find that perfection and show it forth....Each of us is in truth an unlimited idea of freedom. Everything that limits us we have to put aside.” - Richard Bach

Complete on individual basis.

Run 5 K

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“Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty." - William Bennett

0615 & 1145 @ MACG-28 Pull Up Bars.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.



     
“Experience: that most brutal of teachers. But you learn, my God do you learn.” - C.S. Lewis

1145 @ MACG-28 Pull Up Bars

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.



“Knowing is not enough; we must apply. Willing is not enough; we must do." - Johann Wolfgang von Goethe

0615 @ MACG-28 Pull Up Bars.

In rememberance of 09/11/2001 and all of America's fallen warriors, complete a Hero Workout of your choice.

For an explanation of the Hero workouts, click Here and scroll to para 4.2.

Post Hero and time/reps/sets to comments.



“Let every nation know, whether it wishes us well or ill, we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe, to assure the survival and success of liberty.” - President John Fitzgerald Kennedy

0615 & 1115 @ MACG-28 Pull Up Bars.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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