March 17, 2018

CROSSFIT
BV’s Birthday WOD (Time)
Bodyweight clean and jerks – 38 reps for time
39!!!

SWEAT
TBD

STRONGMAN
1 Mile Sled Pull
8 Rounds of 200M.
Pull a sled for a mile. Sub sled push depending on equipment/athlete ratio. You choose weight, Men 90-135#, Women 45-90# recommended.
Metcon (AMRAP – Rounds and Reps)
Death By…….
You choose method of death. examples: Deadlift (BW), Squat (BW), Stone/Bag to shoulder, Tire Flip, Bear Complex (95/65), Push-up/Sit-up combo, 25′ Yoke or Farmers carry (choose load), KB swing (choose load), Clean or Snatch (choose load) etc etc.
Metcon (No Measure)
O.P.P. aka: Operation Posterior Power “Finisher”
100 band resistance Air Squats
Reverse Hyper Extension and Glute Ham Raise, 100 combo reps. (This can be done while waiting for a turn on the sled pull, *if necessary)
Metcon (AMRAP – Rounds and Reps)
Death By…….#2
You choose method of death. examples: Deadlift (BW), Squat (BW), Stone/Bag to shoulder, Tire Flip, Bear Complex (95/65), Push-up/Sit-up combo, 25′ Yoke or Farmers carry (choose load), KB swing (choose load), Clean or Snatch (choose load) etc etc.
Nukes (3 Rounds for reps)
8 minutes to complete:
1-mile run
Max Reps Deadlifts, 315#
Then, 10 minutes to complete:
1-mile run
Max Reps Power Cleans, 225#
Then, 12 minutes to complete:
1-mile run
Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012

BARBELL BASICS
TBD