Strength/Skill: 5-5-3-3-1 Front Squat
WOD:
4 mins:
Run 400m
20 Box Jumps (24/20)
Max Power Cleans (135/85)
4 mins:
Run 400m
10 Box Jumps (30/24)
Max Power Cleans (145/95)
4 mins:
Run 400m
5 Box Jumps (36/30)
Max Power Cleans (155/105)
REST 2 mins between rounds
Strength/Skill: 3 rounds of Row 15/10 calories and 10 DB squat cleans
WOD: 3 mins 6 mins then 9 mins with a 1 min rest between rounds
75 DUs
60 DL (135/95)
50 Lateral Jumps
40 Slam Balls
30 Goblet Squats
20 Front Squats
10 Shoulder to Overhead
5 Power Snatches
Strength/Skill: 3-3-3-3 Deadlifts at 80%
WOD:
2 min max V-ups
Rest 1 min
2 min max burpees
Rest 1 min
2 mins max squats
Rest 1 min
2 mins max ring dips
Strength/Skill: 3 rounds of 10 KB snatches and 10 goblet squats
WOD: For time
10 jerks (155/115)
20 pistols
30 GHD sit-ups
40 wallballs (20/14)
20′ handstand walk
60 DUs
20′ handstand walk
40 wallballs
30 GHD sit-ups
20 pistols
10 jerks
U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.
He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. He was also a dear friend to some of our members and we do this WOD every year in his honor.
Strength/Skill: 3 rounds of Run 200m and 15 GHD sit-ups
WOD: “TK”
20 min AMRAP
8 strict pull-ups
8 box jumps (36/30)
12 KBS (70/53)
Strength/Skill: 1 RM squat clean
WOD: Run 100m 2x
Then 3 rounds of
50 DUs
25 Lateral Jumps
Then Run 100m 2x
WOD: Filty Fifty
*scale as needed (cut reps)
*40 min time cap
Strength/Skill: 5-5-5-5 front squats at 75% of your 1RM
WOD: Run 800m
30 back squats (115/75)
Run 600m
30 jerks
Run 400m
Strength/Skill: 3-3-3-3 push press at 80% of your 1RM
WOD: Tabata
V-Up
Squat
Ring Rows
Box Jumps
Strength/Skill: 3 rounds of 10 bar on back step ups and 20 GHD sit ups
WOD: 3RFT
Run 400m
8 power snatches (115/75)
20 front squats
2 wall walks