Rest Day

Rest Day

WOD

Complete a 20 min run

Ruck Run or wear 20lb Vest

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WOD

 

Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

WOD

10-1 Reps of

Pull ups

DB Thrusters 35/20lbs

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WOD

20-16-12-8 Reps for time of:

Cal Row

DB Snatch (Alt)

Box Jumps

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WOD

 "Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
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Rest Day

Rest Day

WOD

AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

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WOD

 Shoulder Press 5-5-5-5-5 reps

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WOD

5 rounds of time of:

11 Cleans 135 lbs

Run 400 m

WOD

 Complete as many Rounds as Possible in 20 min of:

8 Pull ups

8 Box Jumps

8 Kettle Bell Swings 24/16k

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WOD

 Row 1000m

Front Squat

6-6-4-4-2-2

Row 1000m

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Rest Day

Rest Day

WOD

 AMRAP in 15 min of:
10 Deadlifts 115/85lbs
10 Shoulder to overhead 115/85lbs
10 Box Jumps 

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WOD

 For Time:
21-18-15-12-9 reps of:
Burpees
Kettle bell swings 24k/16k
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WOD

 Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps

WOD

 Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. Deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Post rounds completed to comments.

---

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

WOD

5 Rounds for time of:
Run 400m (2 laps around the building)
15 reps of Hang Power Clean
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Rest Day

Rest Day

WOD

 As Many Rounds as Possible in 20 min of:

5 Pull ups 

5 dips

10 walking lunges 30-40lbs sandbag

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WOD

 Deadlift

3-3-3-3

Hang Cleans

3-3-3-3

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WOD

 5 Rounds for time of:

10 Pull ups

15 walking lunges 55/35lbs

20 Toes to Bars

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WOD

 5 Rounds for time of:

12 cal Row

12 Push ups

12 1 legged squats

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WOD

 Complete as many rounds as possible in in 15 minutes of:

12 Push ups

12 One legged Squats

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