Saturday, April 18

Saturday, April 18

100 DUs or 300 SUs

20 push-ups

20 sit-ups

20 OH lunges with barbell

5 minutes of mobility and stretching

Hero WOD: Del

  • 25 Burpees
  • Run 400 meters with medicine ball (20/14)
  • 25 weighted pull-ups with medicine ball between knees (20/14)
  • Run 400 meters with med ball
  • 25 Handstand push-ups
  • Run 400 meters with med ball
  • 25 Chest-to-bar pull-ups
  • Run 400 meters with med ball
  • 25 Burpees

Dimitri Del Castillo

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

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Friday, April 17

Friday, April 17

Warm Up:
400m MB run w/ 5 MB cleans at each 1/4 mark
2 rounds:
10 dual KB OHS
10 inverted burpees (mod: normal burpee)
100m Sled pull
 
Strength: Hang Clean + Hang Squat Clean 3 sets of 5
60% / 70% / 80% of 1RM Hang Clean
 
WOD: 6 rounds (20 min cap)
10  OHS 95/65
30 DU
 
 
 
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Thursday, April 16

Thursday, April 17

Warm Up:
Row 250m sprint
15 KB goblet squats
3 rope climbs
Row 250m sprint
15 KB SDLHP
3 bar MUs or 9 C2B
 
Strength: Split Jerks 5-4-3-2-1 (find new max)
 
WOD: 3 rounds
15 box jump overs 24/20
12 hang cleans 115/75
6 muscle ups **
 
** Modifications:
1. 6 MU attempts (if you’re close)
2.  6 transistions on the rings
3.  9 C2B
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Wednesday, April 15 Strength Class (MU)

Wednesday, April 15 Strength Class (MU)
Max Effort Upper Body

Accessories:
2 rounds of:
25 Situps
10 HSPU
10 Dips

Strength:
Shoulder Press
Set 1: 5@65% of 1RM
Set 2: 5@75%
Set 3: 3 @85%
4 x 1 @ 90% or more. Increase each set to a max single

Split Jerk
Set 1: 5@65% of 1RM
Set 2: 5@75%
Set 3: 3 @85%
4 x 1 @ 90% or more. Increase each set to a max single

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Wednesday, April 15

Wednesday, April 15
 
Warm Up:
15 wall ball shuttle runs
2 rounds:
8 strict pull ups
10 GHD sit ups
12 plate G2O 45/25
 
2 minutes Shoulder/Chest stretch
 
Strength: Hang Snatch + OHS 3 sets of 5 (add weights if it’s smooth)
 
WOD: 3 rounds (20 min cap)
6 clean & jerks 135/95
400m run
6 clean & jerks
 
Rest 2 mins btwn each round
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