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OUR BLOG

04/29/2014 WOD

By Mike Cheatham | In WOD | on April 29, 2014

Wednesday 04/29/2014

Warm Up:

Run 400M

10 Goblet squats

10 Banded Good mornings DEMO

10 Hang power cleans with barbell

5 OHS with barbell

Run 200M

10 Goblet squats

10 Banded Good mornings

10 Hang power cleans with barbell

5 OHS with barbell

WOD: 

Do not rest between rounds. Score is total reps completed for all exercises.

“Nukes”

Level 1-

8 minutes to complete:

800M Run

75% of 5rm DL, max reps

Then: 10 minutes to complete:

800M Run

65/45 Hang power cleans, max reps

Then: 12 minutes to complete:

800M  Run

65/45 overhead squats, max reps.

Level 2-

8 minutes to complete:

1200m Run

225/155 DL max reps

Then: 10 minutes to complete:

1200m Run

155/105 power cleans, max reps

Then: 12 minutes to complete:

1200m Run

 95/65. overhead squats, max reps.

Level 3-

8 minutes to complete:

1-mile run

315-lb/205 DL max reps

Then: 10 minutes to complete:

1-mile run

225-lb/155 Power cleans, max reps

Then: 12 minutes to complete:

1-mile run

135-lb/95 Overhead squats, max reps

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.

 

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