Skill/Strength: 4 rounds of 10 hang power cleans with a :30 sec front
rack hold immediately into 10 bent over rows with a :10 sec hold at the
top position
WOD:
200m run
Then 100 KBS (53/35)
200m run
*every time you have to put the KB down you will do 5 pull ups, 10
push ups and 15 squats
Skill/Strength: 3 rounds of 10 reverse lunges box steps up each leg
and 5 strict pull ups
WOD: "Jack"
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to
the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died
September 29th, 2009, in Jolo Island, Philippines, from the detonation
of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.
20 min AMRAP
10 push presses (115/85)
10 KBS (53/35)
10 box jumps (24/20)
Skill/Strength: Front squats 5-5-5-5-5 (3 seconds down and hold 2 at the
bottom)
WOD: 3 rounds
1 min row for calories
Rest 1 min
1 min bike for calories
Rest 1 min
Run 200m
Rest 1 min
WOD:
3 rounds
10 backsquats (155/105)
400m run
Rest 2 mins (*rest an additional 3 after round 3)
3 rounds
10 deadlifts (155/105)
500m row/1200m bike or max 2 min bike/row
Rest 2 min
3 rounds
5 pull ups
10 push ups
15 squats
This is an interval weight training format so you should be pushing
yourself on the cardio portions and then using the rest time to get your
heart rate back down!
Skill/Strength: 3 rounds of 10 ring dips, 10 GHD sit ups, 10 skull
crrushers
WOD: 2 rounds
10 SDHP (95/65)
20 plank jacks
10 power sntaches
30 lateral jumps over your bar
10 front rack lunges
40 mountain climbers
10 push presses
50 DUs
Skill/Strength: Tabata strict press working 20 seconds on 10 off for 8 rds
WOD:
100 air squats
100 sit ups
100 alternating lunges
100 mountain climbers
*start with 4 burpees and complete 4 burpees EMOM
Skill/Strength: 15 mins to work up to a HEAVY squat clean, power clean,
hang power clean
WOD: 3 rounds (fight gone bad style)
1 min wallballs (20/14)
1 min T2B
1 min KBS
1 min row for calories
Rest 1 min
SKill/Strength:
EMOTM
Even 10 OHS
Odd 15 ball slams
WOD:
EMOM for 18 mins
MIn 1: Max DUs
Min 2: Max Burpees
score=lowest rounds of burpees
Skill/Strength: 1 RM jerks (split/push)
WOD:
40-30-20-10
Deadlifts (95/65)
Hang Cleans
S2O
Back Squat
*this is designed to be light and FAST use the same weight for the entire
WOD!
Skill/Strength: 3 rounds 10 bulgarian split squats each leg and 10
broomstick jumps
WOD:
50 DUs
Then 3x
10 front squats (135/95)
10 pull ups
Then bike/row 250m/600m