Thursday 7/24/14

OPT Repeatability Test:
*Rest 12 min when done with Round 1. Repeat. Rest 12 more min. Repeat
The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.

Saturday 7/19/14 Hero WOD Nukes


U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, CA, assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, CA, 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.

L1: 1200m run instead of 1mile, DL: 70-75% 1RM, PC: 75-80% 1RM, Front Squats instead of Overhead Squats 50% 1RM PC or scale as needed.

L2: same %s or scale as needed.