Marine Corps Birthday WOD (11-10-15)
(4 Rounds)
11 – Hand Release Push-ups
10 – Toes 2 Bar
17 – Plate Snatches (45# / 25#)
75ft. Overhead Plate Lunges (45# / 25#)
CASH OUT:
240 – Double Unders or 480 – Single Unders
Plate Snatches
WOD (11-13-14)
(4 RFT)
10 – Single Kettlebell Overhead Squats (53# / 35#) *each arm*
15 – Regular 2 Extended Plank *down up down = 1*
20 – Plate Snatches (45# / 25#)
WOD (10-8-14)
Part A:
(10 Rounds)
4 – 15 yard Hit The Deck Sprints
10 – Kettlebell Swings (53# / 35#)
Part B:
50 – Plate Snatches (45# / 25#)
50 – Wall Balls (20# / 14)
WOD (8-26-14)
Strength
(3 x 3 x 3 x 3) @80%
Pause Back Squats
(pause for 3 seconds in the bottom position before coming up on each rep)
(3 Rounds)
:60 – Plate Snatches (45# / 25#) (max reps)
(:30 – Rest)
:60 – L-Hangs (max time under tension)
(:30 – Rest)
