Strength/Skill: 3 rounds of down and back barbell walking lunges and
10 barbell bent over rows
WOD: Death by cleans and burpees
Until failure......
Min 1 : 1 burpee + 1 clean (175/125)
Min 2: 2 burpees + 2 cleans
Min 3: 3 burpees + 3 cleans
Min 4: 4 burpees + 4 cleans
*keep going until you fail to complete the reps in a minute
Strength/Skill: Hang power cleans 3-3-3-3-3 (work to heavy 3)
WOD: 3 rounds
4 mins to....
Run 400m
Row 250m
Max Lateral Jumps
*score is total lateral jumps
Skill/Strength: Snatch work/technique power and full snatches
WOD: Every 3 mins x 5
15 wallballs (20/14)
35 DUs
2 full snatches at 80-85% of your max!
Skill/Strength:
3x
10 KB scissor crunches
10 KB push up shoulder taps
10 KB reverse lunge to squats
WOD:
21-15-9
Burpees
Sit Ups
Thrusters (95/65)
Rest 1 min
9-15-21
Burpees over Bar
v-ups
DB snatches (50/35)
Skill/Strength:
Front Squats
set 1 - 10 reps
set 2 - 7 reps
set 3 - 5 reps
set 4 - max reps at 50% of 5 rep weight
set 5 - max reps at 50% of 5 rep weight
WOD:
4 min AMRAP
10 C2B pull ups (scale pull ups)
20 jumping lunges
Rest 2 mins
4 min AMRAP
10 T2B
10 push ups
Rest 2 mins
4 min AMRAP
5 muscle ups
20 air squats
Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of
Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute
Infantry Regiment, 4th Airborne Brigade Combat Team, 25th
Infantry Division, based in Fort Richardson, AK, died in Kheyl,
Afghanistan, on June 25th, 2009, from wounds suffered when
insurgents detonated a roadside bomb near his vehicle.
He is survived by his parents, Paul and Mary, and brother Robert.
"Bradshaw"
10 rounds
3 HSPU
6 Deadlifts (225/155)
12 pull ups
24 DUs
Skill/Strength: Back Squats
Set 1: 10 - 1/2 reps top, 10 1/2 reps bottom, 10 full (30 total)
Set 2: 10 - double at bottom
Set 3: 10- 3 seconds down and 3 seconds up
Set 4: 10 double at top
WOD: 10 rounds
100m run
10 burpees
10 jump squats
10 sit ups
Strength/Skill: Shoulder Press
Set 1: 10 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: max reps at 50% of your 5 rep set
Set 5: max reps at 50% of your 5 rep set AGAIN!
WOD: 15 min AMRAP
3,6,9,12......
Power Cleans
Front Squats
Push Press
Skill/Strength: If time after WOD work on ANY gymnastics movement
WOD: "White"
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio,
assigned to the 230th Brigade Support Battalion, 30th Heavy
Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar
province, Afghanistan, from wounds suffered when insurgents
attacked her unit with an improvised explosive device. She is
survived by her husband Captain Jason Stumpf, her parents
Robert and Deborah, brother Josh, and sister Brittney.
5 rounds
3 rope climbs
10 T2B
21 OH walking lunges (45/35)
Run 400m
Skill/Strength: Bench Press 5x5
WOD: 4 rounds
9-6-3
OHS (95/65)
Burpees over the Bar
*Rest 1 min between (after whole round of 9-6-3)