Monday 09/23
Body Armor - Alt OTM x 12 mins
2-4 Wallwalks
20 Hollow Tucks
200m Run
WOD - 5RFT
16 Alt DB Snatch (50/35)
16 Box Jump Overs (24/20)
Friday 09/20
Strength Day
Part 1 - Every 2:30 x 6 Sets
8 Split Squats ea leg
Body weight or weighted based off feel
Part 2 - Every 2:00 x 10 Sets
2 Cleans
Build based off feel
Thursday 09/19
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., 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.
Body Armor - OTM x 16 mins
12 Seated wall angels
10 Bentover barbell rows
10 Kneeling DB Press ea arm
:45 Plank hold
HERO WOD - “Jack”
20 min AMRAP
10 Push Press (115/85)
10 KB Swings (53/36)
10 Box Jumps (24/20)
Wednesday 09/18
Strength - Every 90s x 9 Sets
3-3-3-2-2-2-1-1-1 Deadlifts
Build based off feel
WOD - 4RFT
12 Deadlifts (225/155)
12 DB Goblet Squats (50/35)
50m Single Arm OH Walk (L+R)
Tuesday 09/17
WOD - For Time
Partition as needed….
300 DU
2 Mile Run
100 T2B
Split up reps into rounds to equal the total however you’d like
