Stephanie
- Apr 29
- 1 min read

Tuesday April 30th WOD

Manion

1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.

MANION:

7 ROUNDS FOR TIME:

400M RUN OR SCALE TO 200M RUN

29 BACK SQUATS (135/95)

5 Rounds for time of:

400m Run

29 back squats (115/75)

Beginner:

5 rounds for time of:

200 meters

29 back squats (75/55)(65/45)

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Tuesday May 21st WOD

Strength: Deadlifts 5x3 (increase weight each set) Conditioning: FOR TIME: 5 Thrusters (115/75)(95/65) 5 Burpee 5 Box Jump Overs 10 Thrusters 10 Burpee 10 Box Jump Overs 15 Thrusters 15 Burpee 15 Box

Monday May 20th

6min Amrap Warmup: 25 Jump Ropes 10 PVC Shoulder Press 12 Squats 10 Ring Row 10 Shoulder taps + Push ups Strength: 10min Emom (increase weight each round) 1 Power Clean 1 Hang Power Clean 3 Push Press

Saturday May 18th Wod

For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu