Monday 28th May

WOD

'Jack'

AMRAP 20 min

• 115 pound Push press, 10 reps
• 10 KB Swings, 1.5 pood
• 10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

Friday 25th May

Strength

3-3-3-1-1-1

Deadlift



WOD

AMRAP 12min

5 Deadlift 100kg
10 Burpee Box Jumps 24"/20"
15 Wallball 9kg/6kg

Tuesday 22nd May

WOD

Collect a total of 5 min in an L-sit position, every time the athlete fails, perform 10 burpees.

Monday 21st May

Strength

3-3-3-1-1-1

Back Squat


WOD

21-15-9

OH Squat 42.5/30kg
KB Swing 24kg/16kg
Back Extensions

Friday 18th May

Strength

Deadlift

5-5-5-3-3-3


WOD

2 rounds

2min double unders
1min rest
2 min Clusters 40kg/25kg
1min rest
2 min sit-ups
1min rest

Wednesday 16th May

Strength

Close Grip Bench Press

5-5-5-3-3-3


WOD

'Rosa'

5 rounds for time:
10 HSPU
400m run

Saturday 12th May

'Suicide Saturday 9'

Cortesy of CrossFit DNB

2km run
150 swings - every 30 secs do 2 burpees
5 rounds of 10 push press 50/25kg, 15 box jumps 24/20" and 20 wall ball 9/7kg
4 rounds of 15 squat thrusts, 20 hand release push ups, 25 mock plate slams (10kg) ( every round kettlebell 24/16kg needs to be transported 150m and the plate needs to be transported 50m.