Welcome our newest class of OnRamp graduates!
Strength: High Hang Squat Snatch 2 reps every :30 for 8 Mins
WOD: 100 Front Rack Lunges (115/75)
Every minute on the minute do 5 bar facing burpees. 15 Min Tapout.
REC: 50 Floor Wipers for Time
Monday, Sept 23rd, 2013
Weekly Warm Up: 5 Scorpions ea. side, 10 Knees-to-Elbows, 10 Medball Squat Cleans, 10 KB Swings
Strength: Front Rack Lunges 3x10-12
WOD: Partner Throwdown Wod #2
12 minute AMRAP (Only one partner can work at a time)
50 Deadlift (225/155)
Each Sprint 1 Lap
50 Toes to Bar
Each Sprint 1 Lap
50 Overhead Squats (135/95)
Each Sprint 1 Lap
Max Muscle Ups in remaining time
REC: With a partner, 10 rounds for each person: 10 Clapping Push ups while partner does max double unders
Friday, August 2nd, 2013
Strength: Snatch Balance 6x1 (Go for max effort!)
WOD: "Isabel"
For time:
30 Snatches (135/95)
Time to get on the leaderboard!
REC: Tabata Express, part deux
4 rounds for each movement, instead of 8.
Deadlift (115/75)
Front Rack Lunge
Hang Clean
Back Squat
Monday, May 13th, 2013
Weekly Warm-up: 10 PVC Overhead Squats, 10 Good Mornings, 10 Toes to Bar, 10 Double Unders
Strength: Front Rack Kettlebell Lunge 3x to failure (2/1.5 in each hand)
WOD: "Roy"
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
5 Rounds
15 Deadlift (225/155)
20 Box Jumps (24/20)
25 Pull Ups
REC: 100 Double Unders for Time