Strength
RAID wod #2
15 Minutes to find a max Overhead Squat (use a rack)
WOD
RAID wod #1
10 Minute AMRAP of:
20 Calorie Row
10 KB Snatches 55/35
10 Box Jumps
10 Chest-to-bar Pull-ups/Chin-to-bar pull-ups
Tuesday
Strength
Complex:
Power Clean+Front Squat+Squat Clean+Jerk
-4 sets @ 75% of C&J max
WOD
RAID wod #3
12 Minute Cap:
2-4-6-8-10-etc.....
Wall Balls
20 Yard Sprint (10 yards out and back)
Burpees
20 Yard Sprint (10 yards out and back)
Wednesday
Strength
Deadlift
-3x5 @ 80% of 1rm
WOD
"McGhee" Modified
As many rounds as possible in 15 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Thursday
Strength
Four rounds not for time:
6 Close-grip Bench press 75% of 1rm
10 DB Row Heavy
WOD
RAID wod #4
Three rounds for time of:
10 Power Cleans 135/95
10 Yard Single Arm Farmer's Walk 70/53
10 KBS 70/53
10 Yard Single Arm Farmer's Walk
10 Toe-to-bar
10 Yard Single Arm Farmer's Walk
10 KBS
10 Yard Single Arm Farmer's Walk
Friday
Strength
Power Snatch+OHS+Squat Snatch
-4 sets @ 75% of Snatch 1rm
WOD
Three rounds for time of:
1 L-Sit Rope Climb
3 Muscle-ups
5 HSPU
7 Clusters 95/65
WOD
"McGhee" Modified
As many rounds as possible in 15 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Thursday
Strength
Four rounds not for time:
6 Close-grip Bench press 75% of 1rm
10 DB Row Heavy
WOD
RAID wod #4
Three rounds for time of:
10 Power Cleans 135/95
10 Yard Single Arm Farmer's Walk 70/53
10 KBS 70/53
10 Yard Single Arm Farmer's Walk
10 Toe-to-bar
10 Yard Single Arm Farmer's Walk
10 KBS
10 Yard Single Arm Farmer's Walk
Friday
Strength
Power Snatch+OHS+Squat Snatch
-4 sets @ 75% of Snatch 1rm
WOD
Three rounds for time of:
1 L-Sit Rope Climb
3 Muscle-ups
5 HSPU
7 Clusters 95/65
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