Tuesday 200128 push-up, pull-up, bike

Tuesday 200128 push-up, pull-up, bike

Push/Pull Superset:
4 Rounds:
A1. Weighted Push Ups 8-10 reps; rest :15
A2. Strict Pull Ups 5-10 reps (must be unbroken); rest 1:30

Pain Cave Progessions
15 Sets each; With A Partner:
1:00 on, 1:00 off Assault Bike for Cals

  • Aim to Maintain the same pace across all 15 sets; score Highest and lowest round

Mobility Finisher:
Couch Stretch with short hamstring lift off

Monday 200126 deadlift, TTB

Monday 200126 deadlift, TTB

Gymnastics Power Development
3 Rounds:
A1. Hanging L-sit hold AMSAP; rest :30
A2. Support Hold AMSAP; rest 1:30
Core Development
3 Rounds:
B1. Weighted Dead Bug 20 reps; rest :30
B2. Arch Hold :30; rest :30

Deadlift
[email protected]%

Hanging Hip Flex Test (5min cap)
Sport:
50 TTB for time

Saturday 200125  OHS, TTB, bike, thrusters, BMU

Saturday 200125 OHS, TTB, bike, thrusters, BMU

“The Mess Up”
For Time:
30 OHS 135/95
30 TTB
30 Cal Bike
*5 min Cap then rest 5 mins and…
For Time:
40 Thrusters 95/65
20 Bar Muscle Ups
*5 min Cap

Sport: Unpartitioned
Fitness: Partition reps anyway; 115/75 OHS; 75/55 Thruster; C2B’s for BMU
LIfeStyle: Partition reps anyway; 45/35 OHS; Sit Ups for TTB, DB Thruster 20/10; Ring Rows

Tuesday 200121 Bike

Tuesday 200121 Bike

Gymnastics Power Development
3 Rounds:
A1. Hanging L-sit hold AMSAP; rest :30
A2. Support Hold AMSAP; rest 1:30

Core Development
3 Rounds:
B1. Weighted Dead Bug 20 reps; rest :30
B2. Arch Hold :30; rest :30

“LT Test; Pain Cave begins…..” (WARNING: No cherry pickers)
30 Min Assault Bike for Max Cals

Lifestyle: 20 mins

Sunday 200119 pull-ups, pushups, sit-ups air squats

Sunday 200119 pull-ups, pushups, sit-ups air squats

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.

The “Trevor” Hero WOD was created by CrossFit Orange County (San Clemente, CA, USA) in 2006. The oldest mention we’ve found of the workout is on their blog from 2009, announcing the “3rd annual Trevor Win’E Memorial Challenge … designed to support our active duty military personnel who are currently deployed in the middle east.”

“Trevor”
In a team of 4, for time:
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Air Squats