Open Gym
-or-
Suggested WOD
15-12-9-6-3
DB Hang Clean & Jerk (35/20)
Weighted Pull-ups*
*Use one DB from C&J
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate" the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
A. EMOM for 12 minutes
3 Deadlifts
2 Hang Squat Clean
1 Push Jerk
B. 50-40-30-20-10
Double-unders
Sit-ups
Alternating Pistols
A. Snatch Balance @ 80% Squat Snatch 1 RM
3-3-3-3-3
B. For Time:
1k Row
10 Power Snatches (115/80)
20 OHS
30 KBS(1.5/1)
40 Plyo Push-ups
50 Burpees
Partner WOD
A. 4 rounds for time:
400m Run w/medball
40 Partner Wallballs
B. Core Work
A. Bench Press
5-5-5-5-5
B."Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips
Open Gym
-or-
Suggested WOD
For Time:
800m Run
21 HSPU
400m Run
15 HSPU
200m Run
9 HSPU
A. 10 min EMOM
3 Front Squats
B. For time:
1200m Run
-then-
10 Rounds
10 Push-ups
10 Ring Rows
10 Air Squats
*Rx+ Wear a Weight Vest
A. Bar Muscle-up Technique Work
B. For Time:
3 Rounds of "DT"
6 Bar Muscle-ups
2 Rounds of "DT"
6 Bar Muscle-ups
1 Round of "DT"
6 Bar Muscle-ups
*Scaling option
3 rounds
1 round of "DT"
10 C2B Pull-ups
"DT"
12 Deadlifts (155/105)
9 HPC
6 Push-jerks
A. 3-Position Power Snatch
B. 5 rounds for time:
30 Lateral Bar Hops
3 Squat Snatches (135/95)
Team of 3
25 min AMRAP
3,000/2,400m Row -or- 800m Run together
50 T2B
50 Bar Facing Burpees
50 Thrusters (95/65)
Power Lifting Total
1 RM Back Squat
1 RM bench Press
1 RM Deadlift
Open Gym
-or-
Suggested WOD
3 rounds for time:
10 Manmakers (35/20)
10 DB Burpees
10 DB Box Step-ups
A. Overhead Squat
5-5-5
B. For time:
30-20-10
K2E
KBS (2/1.5)
Burpees
A. "Fran"
21-15-9
Thrusters (95/65)
Pull-ups
B. Dumbell Push-Press
5-5-5 w/ each arm.
A. Hang Power Clean*
5-4-3-2-1
*Increase weight as long as you can maintain form and speed.
B. 10 min AMRAP
10 HPC (95/65)
20 AbMat Sit-ups
40 Double unders
Partner WOD
17 min AMRAP
60 DB Deadlifts (50-55/35)
30 Burpees
60 DB Front Squat
30 Burpees
60 DB Push-press
30 Burpees
Max man-makers in remaining time.
"Dae Han"
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.
Open Gym
-or-
Suggested WOD
5K Row for time
Suggested Skill
Double Unders
A. 6 min EMOM
1 Squat Clean @ 60% of your most recent 1 RM
B. For time:
10-9-8-7-6-5-4-3-2-1
HSPU
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/125)