Oh boy...SUNDAY FUNDAY!!

August 20, 2016

Sunday Aug. 21, 2016

 

Endurance WOD (9am)

 

This should be fun…

 

“Gallant”

 

For time:

1 mile MB run 14/20

60 Burpee Pull-ups

800m MB Run

30 Burpee Pull-ups

400m MB Run

15 Burpee Pull-ups

 

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

 

.

CrossFit (10am)

 

Strength:

 

Make up day! 20 minutes will be allotted to make up any strength session that you missed this week!

 

This week’s strength sessions:

 

Monday:

Back Squat

4s5r @ 85%

AMRAP @ 70%

 

Tuesday:

Bench Press

4s x 3r @ 90%

AMRAP @ 75%

 

Thursday:

FOR TIME:

20 Back Squats @ 50%

20 Back Squat @ 60%

20 Back Squats @ 70%

 

*No Racks. 1 Bar. Rest 1 minute after completing each weight

 

Friday:

FOR TIME:

20 Strict Press @ 50%

20 Strict Press @ 60%

20 Strict Press @ 70%

 

*No Racks. 1 Bar. Rest 1 minute after completing each weight

 

Saturday:

FOR TIME:

20 DEADLIFTS @ 50%

20 DEADLIFTS @ 60%

20 DEADLIFTS @ 70%

 

*1 Bar. Rest 1 minute after completing each weight. Record total time.

 

WOD:

 

For time:

30 Hang Power Snatches 55/75

45 Push-ups

60 Overhead Squats 55/75

45 Ab-mat Sit-ups

30 Hang Power Clean and Jerks 55/75

 

 

 

 

 

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