Category: WOD

Strength/Skill:  Snatch 5-5-3-3-1-1-1

WOD:  
50 DL (mid shin)
50 hang power cleans
50 frontsquats
50 push press
50 back squats
*all completed for time with empty barbell (45/35)

Strength/Skill: 5-5-3-3-1-1-1 Deadlifts

WOD: 5-10-15-10-5
Power Cleans (135/95)
Pull-Ups
Burpees

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

30 min AMRAP
5 deadlifts (275/185)
13 push ups
9 box jumps (24/20)

Strength:
Seated DB presses
15 reps
12 reps with 3 seconds down 3 seconds up
10 reps with 2 second hold at top
10 heavy reps into max at lighter weight
10 heavy reps into max at lighter weight

:30 seconds of hollow rocks between sets

WOD: 2 rounds
600m easy run
400m easy run
400m fast
200m easy run
200m fast
*rest 2 mins between rounds

Strength: 4 rounds 15 B stance deadlifts each leg and 1 min banded sumo walks

WOD: 14 min AMRAP
4 bar muscle ups (or 8 pull ups)
6 power cleans (115/85)
8 snatches (4 each arm) (50/35)
20 DUs

Strength: 4 rounds of 12 DB bench presses with 3 seconds down
 and 10 push ups

WOD: 16 min EMOM
Even 8/6 calories row/bike
Odd Max OHS (95/65)

Strength: 30 3/4 sissy squats into 12 back squats with 3 seconds down
 and up

WOD: 15 min AMRAP
10 burpees to plate
15 pull-ups
20 pistols
25 sit ups

Strength: Down and back front rack walking lunges and 10 SDHP

WOD: Jackie
1000m row
50 thrusters (45/35)
30 pull ups

Strength:  Squat Cleans 5-5-3-3-2-1

WOD: 
3 rounds
400m run
40 squats
30 walking lunges
20 v-ups
10 pull-ups

Strength:
2 rounds
10-1
Good Mornings
Back Squats
*10-10, 9-9, 8-8.......1-1 without stopping

WOD: 12 min AMRAP
1 deadlift (225/155)
1 wallball
*keep adding 1 rep to each movement for 12 mins