Wednesday 140430

Hero_matt

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Dynamic Warm-Up-Mobility
Prepare for…

WOD:  ”Nukes”
8 Minutes to complete:
1-Mile run 1200m-800m * scale distance as needed-alt Row-Bike
Deadlifts, max reps 315/203 275/173 225/133 185/113 155/83-lb.
Then, 10 minutes to complete:
1-Mile run
Power cleans, max reps 225/133 185/103 155/83 135/63-lb.
Then, 12 minutes to complete:
1-Mile run
Overhead squat max reps 135/93 115/73 95/55 75/45-lbs.
*Score is time of distance-mile & #’s of max rep ex: 6:40mile 3DL at 315

*Scale  run distance & weight  as needed per Max effort reps.  Go hard for Nuke

**Team Cool down Coaches choice Static or PNF Mobility Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do WOD  then:

Rest recover 7 min then:

2 Rounds  for Time of:
10 Power snatch 115/73
10 Burpees over bar

Rest 4 minutes

2 Rounds  for Time of:
10 KB Swings 32/24kg
2x up n down green  sled push 215/165-lb

Cool down PNF Mobility-Roll out 7-10min

CF Endurance: Strength and Conditioning
ME Clean in 13 minutes

“Elizabeth”
For time of:

21-15-9
Clean 135/83
Ring Dips

15 minutes of :
Rowing drills

 

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